Correctly setting your workplace is essential for assuming a good sitting posture, which in turn contributes to minimizing complaints and promoting comfort while working. Here are the key steps and guidelines for setting up your workspace:
- Adjusting the seat height : Adjust the seat of your office chair to the height of your knees, so that a 90° angle is created between your lower and upper legs. This prevents pinching of the lower legs or a forward curved back.
- Adjusting the seat depth : Ensure there is a fist-width of space between the seat of the chair and the back of your knee to prevent excessive pressure on the knees.
- Adjusting the backrest : Adjust the height of the backrest so that the lumbar support is at the height of your belt, to encourage an upright sitting posture and to support the lower back.
- Adjusting the armrests : Adjust the armrests so that the angle between the upper and forearm is 90°, while your shoulders remain relaxed. Avoid hunched shoulders to avoid tension.
- Unlocking the office chair : Leave the office chair unlocked during use so that it can move with your body and provide greater freedom of movement, which reduces pressure on intervertebral discs.
- Adjust resistance : Adjust the resistance of the office chair so that it moves with your body and gives a floating feeling, without the feeling of falling backwards or being pushed out of the chair.
- Adjusting the desk height : Adjust the desk top to the same height as the armrests, so that a 90° angle is created between the upper and lower arms to prevent tension in the shoulders.
- Monitor position : Place the monitor straight in front of you at arm's length, with the top edge at eye level to maintain a neutral neck position and reduce tension.
- Use a document holder : Place a document holder between the screen and keyboard to prevent neck strain and promote an ergonomic working position.
- Keyboard and mouse position : Keep the work surface compact by placing the keyboard directly in front of you and the mouse next to the keyboard, to prevent reaching and reduce tension on the shoulders.
By following these steps and setting up your workplace correctly, you can adopt a good sitting position that is comfortable and ergonomic, which minimizes the risk of complaints and promotes productivity.
