Improving Your Workday: Ergonomics - The Key to Wellbeing and Efficiency
Welcome to the Knowledge Office! Today we're going to talk about something that affects most of us who spend time in front of a screen: ergonomics. It may sound like a boring word, but it's actually the key to feeling better, working more efficiently and preventing pain and injury in the long run.
In today's digital society, many of us spend long periods of time sitting still, often in less than optimal positions. This can lead to a number of problems:
Good ergonomics is not only about preventing injuries, but also about optimizing your work environment so that you can perform at your best without compromising your health.
Improving your ergonomics doesn't have to be complicated. Here are some basic principles you can implement today:
The chair is your best friend: Choose a chair that provides good lumbar support and is adjustable in height and angle.
Feet should be flat on the floor or on a footrest.
Your hips should be slightly higher than your knees.
The backrest should follow your natural curve.
Screen at the Right Height: The top of the screen should be at eye level or just below.
The distance to the screen should be about an arm's length (50-70 cm). No glare from windows or lights.
Keyboard and Mouse Optimally Positioned: The keyboard should be close to your body so that you can work with your elbows close to your body and at an angle of about 90 degrees.
Wrists should be straight, not bent up or down. Feel free to use a wrist rest, but do not rest your wrists on it constantly while working. The mouse should be easy to reach and not force you to extend your arm. Vary between different mouse solutions if you experience discomfort.
Lighting - More Than Just Light:Good general lighting in the room.Avoid direct glare from windows and bright lights. Use a good work light that illuminates the work surface without reflecting off the screen.
Vary Your Working Position: The most important tip of all! No position is perfect for eight hours.
Use a height-adjustable desk if you have access to one. Alternate between standing and sitting.
Take microbreaks every hour. Stand up, stretch, walk a lap.
Use your lunch break to take a walk.
