Working ergonomics is essential for promoting safety, health and productivity in the workplace. Adapting your work environment to your physical needs can lead to significant improvements in comfort and efficiency. Below you will find a summary and practical tips for applying ergonomic working in three steps:
Step 1: Workplace Check
- Provide Ergonomic Office Furniture:
- Choose desks and chairs that meet NPR 1813 and NEN standards, which means they are adjustable to fit various body sizes.
- Adjustments:
- The desk must be adjustable between 65-85 cm, with a worktop of at least 80 cm deep and 120 cm wide. Provide free foot space up to a depth of 60 cm.
- Ergonomic Office Chair:
- Select a chair that is adjustable for seat height (40-51 cm), seat depth (40-42 cm), lumbar support (17-22 cm), and the height/width of armrests (20-25 cm / 46-51 cm).
Step 2: Set up the workstation and office chair
- Office chair Adjustment:
- Adjust the height of the chair so that your knees form an angle of at least 90 degrees. Ensure there is a fist-sized space between the back of the knee and the seat.
- Backrest and Armrests:
- Adjust the backrest for comfort and adjust the armrests so that your forearms are supported while your shoulders relax.
- Worksheet and Screen:
- Adjust the height of the worktop to the armrests. Position the screen straight in front of you, with the top edge at eye level.
- Keyboard and Mouse:
- Place the keyboard and mouse close together, with your hand resting on the work surface when the mouse is not in use.
Step 3: Maintain a Good Working Posture
- Conscience:
- Even if your chair is ergonomic and well adjusted, remain aware of your posture. Avoid sitting slumped or hunched over for long periods of time.
- Variety and Interruptions:
- Change working positions, vary tasks, and take regular breaks to reduce the risk of physical complaints.
- Personal advice:
- Consider an appointment with a workplace advisor for personal advice, tailored to your posture and tasks.
By following these steps, you can create an ergonomic work environment that contributes to a healthier work routine and promotes long-term well-being.
