Working Ergonomically in the Office
Anna
A little bit of everything: Media specialist Anna is always interested in new trends. Be it interior design, fashion, nutrition or lifestyle. She likes to keep herself informed and try out new things. In her free time, you can always find her with a good book. Anna loves to share her knowledge and as a passionate hobby blogger she regularly writes new articles for Relax Mag.
Those who work in an office know the problem: physical complaints quickly become noticeable. Tension in the neck and shoulders or an aching back are not uncommon. However, there are other risks that we are not always aware of. For example, cardiovascular diseases, diabetes, eye fatigue, varicose veins and skeletal and muscular diseases.
With these disadvantages in mind, many people want to add a bit more movement into their lives - including when they are at work. That's why we've put together a few tips for you to alleviate discomfort and establish a healthier lifestyle at the same time. With the right accessories, correct sitting posture and exercises, you will already notice a difference.
With these disadvantages in mind, many people want to add a bit more movement into their lives - including when they are at work. That's why we've put together a few tips for you to alleviate discomfort and establish a healthier lifestyle at the same time. With the right accessories, correct sitting posture and exercises, you will already notice a difference.
Tips for the right posture
- Sit up straight and keep your head centred over your back.
- Place your feet flat on the floor. Are you a little on the shorter side? Then you can use a footrest.
- Your eyes should be an arm’s length away from the screen.
- Adjust the screen so that the top edge is at eye level, so you don't have to look down.
- Your thighs should be at a 90 to 100-degree angle to your torso.
- Your elbows should be at the same height as the desk.
- Your hips should be slightly higher than your knees: the angle should be more than 90 degrees.
- Lean against the backrest for optimal support of your back.
- Relax your shoulders.
- Place the mouse as close as possible to the keyboard so that your arm is straight on the table.
- Don’t cross your legs.
Tips to reduce risks and discomfort in the long term
- Get up regularly, talk to someone or take a walk along the corridor.
- Have a small break every 50 minutes.
- Work alternately in a sitting and standing position. It is important that you regularly change your posture, because you should also avoid standing for too long.
- Do some sport in your breaks or after work and keep yourself active enough in your free time.
- Try not to eat too many snacks.
- Adjust your desk, office chair and screen to the right height.
- Use natural light rather than artificial light.
- Do you have various tasks? Try to change up what you are doing as often as possible.
- Use aids such as an ergonomic mouse, wrist rest or exercise ball to strengthen your back muscles. Do regular exercises at your desk: Circle your head and shoulders and look into the distance from time to time.
