Ergonomics at your workplace!
Whether you’re working in an office, at home in a home office, or in another workspace – a proper sitting posture is essential for the health of your back!
Here you’ll find what to pay attention to in order to sit ergonomically – plus useful tips for situations where ideal conditions are not available:
The seat of your chair should be fully used so that the backrest supports your spine.
Tip: If you don’t have an ergonomic chair at home, placing a firm cushion behind your back can help support your spine!
Your feet should rest flat on the floor or slightly elevated on a footrest, so that your knees form an angle of at least 90°.
Tip: If you don’t have a footrest, a sturdy box or a thick book can also do the trick!
The monitor should be about an arm’s length away. For an optimal viewing angle, the top edge of the screen should be no higher than eye level. Also ensure that your forearms lie flat and relaxed on the table surface – ideally at a right angle to your upper arms. This posture relieves your shoulders and neck.
Be sure that your keyboard and mouse are within easy reach and positioned at a comfortable height – this helps avoid unnecessary strain on your shoulders and wrists.
Tip: When working with a laptop, especially at home, it’s highly recommended to use an external keyboard and mouse!
Switching between sitting and standing throughout the day is also highly beneficial. It stimulates circulation, boosts energy, and improves posture.
Tip: If you have existing back problems, you can seek advice during a preventive health examination with the university’s occupational health service – including the possibility of applying for a height-adjustable desk. You can find more information here.
What is the best sitting position?
… the next one! Change your posture as often as possible to avoid stiffness and muscle tension. Get up occasionally, take a few steps – or simply shake out your limbs to release tension.
Tip: Sitting balls and wedge cushions can be a helpful addition to a standard office chair to activate your back muscles and improve posture. However, they should only be used temporarily and alternated with an ergonomic chair – this creates healthy variety during your workday.
Stay Active
Even in a well-equipped ergonomic workspace, prolonged sitting can lead to one-sided strain and muscle tension. Light but regular movement throughout the day – like climbing stairs or walking short distances – stimulates your metabolism and helps prevent discomfort.
Prevent Back Issues with the Back Check
The Back Check at the University Sports Center offers a professional way to assess your back muscles at studiFIT – guided by qualified trainers and followed by personalized recommendations to strengthen your back.
You can find more information at Back Check by Dr. Wolff.
The University Sports Center has also created a series of exercise videos to help interrupt long sitting periods with short, active breaks.
The university’s occupational health service is also available for personal ergonomic consultations at any time!
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