Being in the web field, we find ourselves spending countless hours in front of screens and sometimes in boxed up cubicles. Workspaces are like bedrooms for designers and developers a like, sometimes spending even more time in desk chairs than in bed. While this may be routine, there is plenty to consider when setting up a comfortable and healthy workspace.

The Workspace: Ideals and our Practices

The workspace is supposed to be a quiet, comfortable setting for you to focus on work and get it done without distractions. In many cases, workspaces are just the opposite.

If you’re like many, you have papers spread about, pencils and pens laying around, notes here and there, print outs, soda bottles, snacks, cell phones, keys, and anything else you can stuff about in your allocated desk space.

Ideally, you want a clutter free desk with things sorted and structured so for the most part, they can stay out of your way except for when you really need to use them. If that’s already your setup, your about half way there to having a better work environment.

Lighting

Working in the dark might get you imagination up there, but it certainly won’t be helping your eyes a whole lot. It’s never good to be working on computers in dim lighting, just like how it’s not very good to read in minimal light. You don’t want to find yourself squinting, you make sure the workspace is lit up significantly. Try to keep monitors out of the way from windows you so don’t get hit with mean sun-glare or shadows.

Monitor Angle

Are you looking up or down to read this right now? You shouldn’t be. It’s important to have monitors at eye level, so you’re not straining your neck, back, and eyes by looking up or down throughout the day. You want your eyes to be even with the top 1/4 of the monitor. This means if you’re looking up, get a bigger chair or a lower desk.

Refresh Rate

Ever hear of a monitors screen refresh rate? Refresh rates from a variety of levels known as Hertz. If your monitor appears to be “flashing” or “pulsating”, it’s a good idea to try increasing the refresh rate. This can help eliminate eye strain and headaches. To change the refresh rate in windows, right click on the desktop, go down to properties, then head to the settings tab followed by advanced. Depending on your graphics card, you may have a deeper tab structure to go through, but it will be in that general vicinity.

Preventing Carpal Tunnel

Carpal Tunnel is something no one wants to get, especially because using keyboards are so important to us. According to Active Ergonomics, the leading cause of carpal tunnel is improper use of the keyboard and mouse, but it can be prevented. Changing the the way you type is one option, and another is moving around! Sitting at a desk for hours on end is never good, so get up and stretch! Grab one of those handy stress balls and do some finger / hand exercises to keep your hands and fingers relaxed and loose. There are some programs out there that will remind you at certain internals when to stop and do some exercises, and they can be extremely helpful in preventing work-related medial problems.

According to the NINDS, the following is how Carpal Tunnel can be prevented.

“At the workplace, workers can do on-the-job conditioning, perform stretching exercises, take frequent rest breaks, wear splints to keep wrists straight, and use correct posture and wrist position. Wearing fingerless gloves can help keep hands warm and flexible. Workstations, tools and tool handles, and tasks can be redesigned to enable the worker’s wrist to maintain a natural position during work. Jobs can be rotated among workers. Employers can develop programs in ergonomics, the process of adapting workplace conditions and job demands to the capabilities of workers. However, research has not conclusively shown that these workplace changes prevent the occurrence of carpal tunnel syndrome.”

Preventing Back Problems: Sit Straight!

The final thing to be aware of is making sure your posture is perfect when working all day long at a desk. Unless you want to be hunched over, sit straight with your back pressed firmly against the back of your chair. While you may feel like just slouching back in a big leather chair after a long day of coding, wait until the days work is done, because getting sloppy for a few hours could have negative effects on your posture.

Evaluate Yourself Further

We’re no doctors, but we do want you to be able to work without putting your body at risk. This excellent 11 step workspace evaluation can help you determine how fit your workspace really is for, well, working. If you have your own tips for a better workspace, feel free to share the knowledge in the comments.

Note: The optimal desk setup image is from Dr. Rick Online, Computer Ergonomics for Kids.