Proper ergonomics at the workplace is especially important if you frequently work at a computer. After all, sitting or standing incorrectly can lead to long-term back pain. ‘
Table of Contents
Working while sitting
Working while sitting is the most common type of work, but it’s also the least ergonomic. Many people spend more than eight hours a day sitting, and that can lead to back pain, neck pain and other health problems.
However, there are some simple ways to make your workstation more ergonomic to improve your health. First, make sure your chair is the right height. If you have to bend down too far to reach your desk, it can lead to back pain. Man should make sure that the chair is adjusted so that you can sit upright, with your feet flat on the floor.
The way you adjust the monitor can also affect your health. If you have to bring the monitor too close to you, it can cause neck pain. You should adjust the monitor so that you can see it at eye level without leaning forward. The lighting in the room can also affect your health. If it is too dark in the room, it can cause eye pain. So you should make sure that the room is well lit.
The best posture for standing
Many people have to stand a lot in the workplace. This is especially the case in professions such as hairdresser, nurse or baker. But salespeople and teachers also often stand for several hours a day. The correct posture when standing is therefore important to avoid back pain or other complaints.
The best posture when standing is the so-called “upright posture”. This takes the strain off the spine and muscles, so you feel comfortable throughout the day. You should make sure that your shoulders are relaxed and not hunched up. Your head should be in a straight and upright position so that your gaze is forward. Your arms should also be loose and hanging down at your sides. And of course, take a deep breath!
But posture is also important when working in the office. Many people think it’s enough to place their laptop on a table or desk top that is not height-adjustable. But this puts too much strain on the back and avoids the positive effects of standing. Instead, you should opt for a height-adjustable standing desk and ensure that your posture is straight and upright. The head should be in a straight position. Of course, the same applies here: Take a deep breath!
Sport to strengthen the muscles
When we move day after day at our desks or in the office, it is quite natural that our muscles eventually weaken. Constant movement in an unnatural position can cause muscles to shorten and harden. This hinders blood flow and can lead to tension. To prevent this, exercise at work is very important. Regular stretching and strengthening exercises can strengthen the muscles and thus prevent tension. You should also pay attention to the right posture – especially if you sit or stand a lot. An upright but relaxed posture ensures better blood circulation and has a positive effect on your well-being.
Conclusion
Ergonomics is particularly important in the workplace. Constant use of computers, printers and other office equipment can cause back and neck pain. Eye pain can also be the result. To avoid this, you should make your workday as ergonomic as possible. Good lighting and a comfortable sitting position are prerequisites.