Ergonomics for your workplace!
Regardless of whether you are sitting in the office, at home in your home office or at another place of work – a good sitting position is crucial for the health of your back!
Here you can find out what you need to consider in order to sit ergonomically correctly and get helpful hints for less than ideal conditions:
The seat of the chair should be fully utilized so that the backrest supports the spine.
Hint: If you don’t have an ergonomic chair in your home office, you can support your spine with a firm cushion in the back!
Place your feet flat on the floor or slightly raised on a footrest so that your lower legs and thighs form an angle of at least 90°.
Hint: If you don’t have a footrest, a box or even a thick book can help!
The monitor should be at arm’s length if possible. For the optimum viewing angle, the top edge of the screen should be at eye level at most.
The keyboard and mouse should be at a comfortable reach and height so as not to strain the shoulders and wrists.
Hint: An external keyboard and mouse are highly recommended when working with a laptop, e.g. when working from home!
Working while standing, alternating with sitting, is also highly recommended. It promotes blood circulation, increases energy and improves posture!
Hint: If you have been diagnosed with various back problems, ask the company medical service for advice on the possibility of requesting a height-adjustable desk as part of a preventive medical check-up due to VDU work. You can find more information here.
What is the best sitting position?
… the next one! Change your position as often as possible to avoid muscle tension. Stand up from time to time, walk a few steps, it is also good to “shake it out” for a moment.
You are welcome to use the Back Check, an offer from the University Sports Centre, to have your back checked by an exercise instructor at studiFIT and receive individual tips for strengthening your personal back muscles. You can find more information about this offer under Back check by Dr. Wolff.
The University Sports Center has also provided a series of exercise videos to stop sitting and start moving in a short break!
You can also contact the company medical service at any time for advice on ergonomics!