In office work in one day we must sit and work not less than 8 hours, and sitting in front of a computer for a long time may bring a problem of health called "office syndrome", which affects the quality of life and the effectiveness in working. This article will recommend techniques of arranging the work desk for health according to the principles of Ergonomics, in order to put right office syndrome, together with giving recommendations in choosing the office syndrome desk and chair that are suitable, for good health in the long term

What is the principle of Ergonomics

Ergonomics, or the science of work, is a science that studies the relationship between the human being and the environment in working, with the aim of designing and improving the environment of work so that it suits the alignment of the body and the abilities of the human being. This principle helps reduce the risk of injury, tiredness, and diseases connected with working, such as office syndrome

Bringing the principle of Ergonomics to be used in arranging the work desk for health helps the user be able to work effectively and comfortably, and reduces the risk of problems of health arising in the long term. The arranging takes into account various factors, such as the posture of sitting, the placing of the equipment, and the design of the working space so that it suits each user

How does arranging the work desk put right office syndrome

Working is one of the main causes that give rise to the problem of office syndrome, particularly when one must sit and work for a long time in an unsuitable posture. Arranging the various environments in working, or arranging the work desk for health so that it is correct according to the principles of Ergonomics, can help put right office syndrome effectively

Arranging the work desk correctly helps reduce the pressing force on the muscles and the spine, promotes the circulation of the blood, and helps the body be in a posture that is more natural, which will help reduce the risk of symptoms of aching and of injury from working arising in the long term

The division of the proportions of the work desk according to the principles of Ergonomics

The principle of Ergonomics is a scientific concept that helps design the working space so that it suits the alignment of the body of the user, with the goal of increasing the effectiveness in working, putting right office syndrome, and reducing the risk of problems of health arising. The division of the proportions of the work desk according to the principles of Ergonomics can be divided into 3 main zones

Zone one

Zone one, or the main zone (Primary Zone), is the area that can be reached most easily by merely stretching out the arm, with the elbow still staying beside the trunk. This area should be used for placing the equipment used most often, such as the keyboard and the mouse. Placing equipment in this zone helps reduce unnecessary movement and reduce the contraction and tension of the muscles

Zone two

Zone two (Secondary Zone) is the area that can be reached by stretching out the arm, but without needing to lean the body. This area suits the placing of things used often next after zone one, such as a notebook, writing materials, or documents that are being used. Placing equipment in this zone makes it possible to reach them conveniently without having to change the posture too much

Zone three

Zone three (Third Zone) is the area that is furthest away on the work desk. It can be reached by stretching out the arm and leaning the body, but this should not be done often. This zone suits the keeping of things used from time to time, such as reserve equipment or documents not used often. Placing things in this zone helps the work desk be orderly and have enough space for working in the main zone

Choosing the chair and the work desk for health

Arranging the work desk correctly according to the principles of Ergonomics is an important part in putting right office syndrome, but choosing the chair and the work desk for health that are suitable is no less important, because this equipment is the important foundation that will help you be able to sit and work correctly and comfortably

The chair for office syndrome

Choosing the office syndrome chair for sitting and working suitably is an important factor in preventing and relieving the symptoms of office syndrome. The qualities of the chair that should be considered are as follows

The chair should be able to have its height adjusted, so that the feet are placed flat on the floor and the upper part of the leg is parallel to the floor
The backrest has a support for the curve of the spine suitably, and can have its level adjusted
The armrest should be adjustable, in order to help reduce the tightness of the muscles at the area of the upper arm and the neck
The depth of the seat should have a suitable depth, and there should be a gap of about 2-4 inches left between the edge of the chair and the back of the knee
The material used should be a material that ventilates well and is durable

The work desk for health

Choosing the work desk for health that is suitable is no less important. The following factors should be considered

The height of the desk should be high enough to make you able to place your arms on the desk comfortably, with the shoulders not raised
The working space should have enough space for placing the various equipment without feeling cramped
A desk that can have its height adjusted will help you be able to alternate between sitting and standing to work, in order to change the posture in working, avoiding a nerve being pressed on too much
The edge of the desk: a desk that has a rounded edge should be chosen, in order to reduce the pressing force on the wrist and the lower part of the arm
The desk should have stability and strength, not rocking or shaking while in use

Other equipment for putting right office syndrome that should be had

A wrist rest, in order to help reduce the pressing force on the wrist and prevent inflammation of the tendons
An adjustable monitor, helping make it possible to adjust the level of the screen so that it is in a position suitable for the eyes, reducing the symptoms of pain in the neck and the shoulder
A laptop stand, for those who use a laptop, helping raise the level of the screen so that it is at a suitable eye level
A separate keyboard and mouse, helping make it possible to arrange the position of the equipment so that it suits the use
A document holder, helping make it possible to place documents in a suitable position, reducing bending the neck too much
A desk lamp, helping increase the light at a particular point, helping there to be enough light for working

In summary

Arranging the work desk for health according to the principles of Ergonomics and choosing to use an office syndrome chair in particular is an effective method in putting right office syndrome. Choosing the chair and the work desk that are suitable, as well as placing the various equipment correctly, can help reduce the risk of symptoms of aching arising. However, besides arranging the work desk suitably, for those who still have the symptoms of office syndrome, doing physiotherapy can help relieve the symptoms and restore the state of the body effectively