A well-designed ergonomic workplace can increase productivity, improve comfort and significantly reduce the risk of work-related complaints. Here are essential tips to create an ergonomic workplace:
1. Ergonomic Seat Adjustments
- Backrest: Adjust the backrest of your chair so that it provides good support for your lower back. Use lumbar support if necessary.
- Seat height: Adjust the seat height so that your feet are flat on the floor and your knees are at an angle of approximately 90 degrees.
- Armrests: Adjust the armrests so that your shoulders are relaxed and your elbows rest comfortably on the armrests without your shoulders being hunched up.
2. Desk and work surface
- Desk Height: Make sure the height of the desk matches the height of your armrests so that your forearms are parallel to the floor when you type or use the mouse.
- Distance from the Screen: Place the screen at arm's length, with the top of the screen at or slightly below eye level, to prevent neck strain.
- Use of Document Holder: If you often read documents while working, place a document holder close to the screen at the same height and distance to minimize unnecessary head and neck movements.
3. Keyboard and Mouse
- Position of the Keyboard and Mouse: Make sure the keyboard and mouse are close together and in such a way that your arms are in a natural position and your wrists are not bent up, down or sideways.
- Ergonomic Aids: Consider using an ergonomic keyboard or mouse to reduce wrist strain and promote a more comfortable working position.
4. Lighting and Environment
- Natural Light: Use natural light if possible and position your desk so that direct sunlight does not hit your screen, which can cause glare.
- Additional Lighting: If necessary, use additional lighting, such as a desk lamp, to optimize the lighting of your workspace without creating shadows or glare.
5. Breaks and Movement
- Regular Breaks: Take short breaks to stand up, stretch, or take a short walk every hour. This promotes blood circulation and helps prevent fatigue and muscle tension.
- Vary your Posture: Change your position regularly and take advantage of the opportunity to alternate between standing and sitting if your desk allows this.
By following these tips, you can create an ergonomic workplace that not only reduces the risk of work-related complaints, but also increases your overall comfort and productivity in the workplace.
