Ergonomics at the kitchen chair?!
Anyone who has ever worked for several hours at home at the kitchen table with a laptop knows that this can’t be good for your back. But if you can’t get an office chair on the fly – what can you do?
The following tips will help you to keep your back healthy anyway:
- If the chair does not have the optimal working height, you can help yourself with a pillow or folded blanket.
- A rather firm pillow in the back can support your spine.
- A small footstool, box or thick book under your feet can ensure that your knees and hip form a 90° angle if possible.
- A monitor should be an arm’s length away if possible. An external keyboard and mouse can help to avoid straining your neck.
- A laptop should be placed slightly higher in order to achieve an optimal viewing angle. A thick book can be easily used for this purpose.
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.
In cooperation with Techniker Krankenkasse, we offer online back pain counselling. You can find more information here.
The University Sports Center has also provided a series of exercise videos to stop sitting and start moving in a short break!