The perfect sitting position
Why is ergonomics so important at the workplace? Ergonomics is about adapting working conditions to people, not the other way around. Small bad postures can lead to major health problems after several years. Therefore, it is important to know the basic ergonomic rules and act accordingly.
The office chair must be able to adapt to the person. It should also have a seat that slopes slightly upward at the front and be shaped like a trough. This encourages a slightly reclined sitting posture and is ideal for computer work. When it comes to the backrest, make sure it slopes at least as far as the shoulder blades. Ideally, it should move with the person sitting on it.
The back of the knees should be about 3 centimeters from the front edge of the seat when the upper body is leaning against the backrest. The correct seat height is achieved when the angle between the lower and upper legs is 90 degrees. Armrests are also important. In order to relieve the body, the angle between the upper and lower arm must also be 90 degrees.
The right desk
The height of the desk is ideal if the arms do not have to be stretched upwards, nor do they tilt downwards. If the desk is not height adjustable, a footrest is useful. A height-adjustable table has the advantage that the table height can be adjusted. Often it is also possible to interrupt the sitting activity and continue working while standing. A so-called standing desk is therefore very useful. Again, it is important that the arms are at about a 90 degree angle and the shoulders are relaxed. Those who cannot work while standing should move around a lot.
Other important factors
Daylight should not enter the desk from the front or the back. This prevents glare. It is also important to ensure that no shadows fall on the keyboard or notepad. The top edge of the screen should be at eye level. This makes it easy to look down while working. This position ensures that neck tension is less likely to occur. The distance between the screen and the eyes should be about 50 to 60 centimeters.
It is important to place the mouse and keyboard as close to the body as possible. This has the advantage that you don't have to reach far for it. If the numeric keypad is not used much, the H key can be placed in front of the center of the body. The mouse belongs near the keyboard. If the mouse is placed too far forward or to the side, problems in the shoulder and neck area and in the forearm muscles can result. Since hands have different shapes and sizes, it is not so easy to find the right mouse. It should fit optimally in the hand to avoid discomfort.
For people who type a lot, ergonomic keyboards are best. They help to maintain a gentle and natural posture at the desk. Typing becomes much more comfortable with palm rests. The office room should have a room temperature of at least 20 to 22 degrees. In addition, the noise level should not be too high. Otherwise, performance and productivity will be impaired.