Many people spend a lot of time every day working at desks in an office environment, but unfortunately give little thought to ergonomics. Yet an ergonomic workspace is not only very important for the quality of your work, it also helps prevent health problems that can arise from poor workplace ergonomics. Poor work results can be directly linked to a lack of ergonomic workplace design. It also helps reduce potential absences caused by health issues. In this article, we look at some key points of what an ergonomic office setup should look like for working ergonomically and correctly.
Key points for proper workplace ergonomics:
- General information on workplace ergonomics
- Desk workstation and standing desk converter
- The right desk height
- The ideal chair
- Desk setup
- Organising accessories
- You need to move
- Conclusion
Workplace ergonomics – general information
The aspects of workplace ergonomics are wide-ranging. It starts with ergonomic sitting, extends to office lighting and ultimately also includes the right habits, such as back exercises in the office and alternative workstations. Mistakes when setting up an office can lead to back problems and ultimately to employee absences caused by poor workplace ergonomics.
For example, poor sitting posture can cause tension in the shoulders. It can even go so far that nerves in the shoulders become trapped. Incorrect sitting and arm positioning at an office desk can, in the long term, even lead to what is known as carpal tunnel syndrome, which affects the nerves in the wrist. If you have not given much thought to workplace ergonomics so far, now is the time to take a closer look at health in the workplace .
Desk workstation and standing desk converter
In addition to a standard office desk, placing a standing desk converter is a good way to help prevent back problems. Changing posture relieves pressure on the spine and helps avoid one-sided strain on the body. Alternating between different postures is especially important for workplace ergonomics.
The right desk height
For proper workplace ergonomics, make sure there is enough space between your thighs and the desktop to allow unrestricted movement. Use the desk's adjustment features and take the time to find the optimum setting. For proper workplace ergonomics, the settings should be based on DIN EN 1729-1:2016-02. Example: For a height between 1.74 metres and 2.07 metres, the desktop should be approximately 83 cm above the floor.
The ideal chair
One of the most important aspects of workplace ergonomics is, of course, the chair. In addition to ergonomically adjustable elements, it should have individually adjustable tension for the seat and backrest. Some chairs even offer the option of adjusting the seat angle and seat depth. But other things can also help make seated work more ergonomic. You do not need to buy an outrageously expensive designer chair for that. Even small details and changes can make a difference.
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Workplace ergonomics: requirements for the office chair |
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Seat |
One of the most basic things you need is a comfortable seat. A hard chair is not good for your health in the long term. A good chair with a high-quality seat cushion makes working more comfortable. Breathable material ensures good air circulation. |
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Armrests |
Good chairs should have adjustable armrests. They should be adjustable low enough to keep the shoulders relaxed and the elbows positioned at an angle of around 90 degrees on the desktop. |
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Adjustable seat height |
Setting the correct seat height is much easier than setting the desk height. The seat height should be adjusted so that the thighs are parallel to the floor and the feet rest flat on the floor. The arms should also be able to rest freely and without obstruction on the desktop. |
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Adjustable backrest |
The backrest of the chair should be adjustable not only up and down, but also in angle. In general, the angle should be set to tilt slightly forward in order to stabilise posture. The further it tilts backwards, the more likely poor posture becomes. |
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Freely rotating and swivel casters |
A good chair should have free-running 360° castors. This allows you to move short distances at your desk with ease. It also increases your range of movement without having to change position. |
The desk
Even if your desk only holds a mouse, keyboard and monitor, you should make sure they are arranged correctly for optimum workstation ergonomics. Place the mouse and keyboard as close together as possible. This saves your arms from making unnecessarily long movements when reaching across. Ideally, the keyboard should be positioned centrally on the desk. A sliding or adjustable keyboard tray can also help create the right ergonomic setup at your workstation. Make sure the keyboard and mouse are at the same height so that your elbows can bend at an angle of around and your wrists do not have to bend while typing.
Organising office essentials
For ergonomic working, make sure the most important items on your desk are easy to reach. You should not have to reach for things too often, so use the space wisely to store the items you need regularly. Everything else can be kept in drawers or elsewhere in the office. A swivel chair helps here too: if your chair swivels, you have more space available for the things that need to be close at hand.
You need to move
It is not only your workstation ergonomics in general that matters; you also need to pay attention to your posture while working, otherwise you will not benefit from your ergonomic workstation. Here are the things you should bear in mind every day for proper ergonomics at work.
Your keyboard is positioned directly in front of you and at the right height for a 90-degree angle in your arms. Your monitor is at eye level, so you do not have to stretch your neck up or down to see. Keep your shoulders and back relaxed: tense shoulder and back muscles cause problems. Stand up between tasks and walk a few steps, loosening all your muscles, ideally with a few light stretching exercises.
Take short screen breaks. Every 20 minutes, take about 20 seconds to look away from your screen at something around five to seven metres away. This relaxes the eye muscles.
Conclusion
Ergonomics in the workplace does not depend only on the office furniture. Adjusting the furniture correctly is an important aspect of making effective use of an ergonomic office setup. To sit correctly from an ergonomic point of view, a good office chair for back pain is the best solution. Short breaks with loosening exercises help prevent tension and poor posture. Ergonomic workplace design is an important factor in keeping employees healthy and does not just help prevent absences caused by issues such as back problems. If employees are affected by inadequate workplace ergonomics, the quality of their work automatically suffers as well. Investing in ergonomic office furniture is therefore an investment in health. Ergonomics in the workplace should never be underestimated; an ergonomic workspace is the foundation for good work results.