Article Sep 21

How to achieve perfect ergonomics at the workplace

The best tips for healthy office work

Setting up and designing an ergonomic office is not that easy. To ensure that the ergonomics at the workplace are optimally adapted to you, the technical equipment, the furnishings and the entire working environment must meet certain requirements. Here you can find out what you need to pay attention to for healthy office work and what equipment you need.

What is ergonomics in the workplace?

To get an idea of what you need for your ergonomic workplace, this basic question should be answered first. Ergonomics at the workplace means that the technical equipment, the office furniture and the entire working environment are optimally designed for you. This means that your ergonomic office workstation is designed in such a way that you do not suffer any physical discomfort (such as back pain or a hunched back posture) during your predominantly sedentary work, even if you perform the same activity every day over a long period of time. Ergonomics at the workplace is especially important for computer work, where you remain in the same pose for hours on end. When setting up your home office, you should therefore also pay attention to the right ergonomic working environment.

In short: Ergonomic work is primarily designed for occupational safety, health, economy and humanity. A good thing, right?!

What is ergonomics in the workplace?

Ideal working conditions in the office are not possible without ergonomics at work. For the perfect design of your office, you need to consider several factors. Among others:

Ergonomics at work - checklist

• An ergonomic office chair
• A height adjustable desk
• An ergonomic mouse
• An ergonomic keyboard
• The ideal viewing distance to the screen
• An optimal movement and gripping space
• The right lighting
• The right office organization
• The perfect indoor climate

Ergonomics in the workplace leads to a lasting feeling of well-being at work, increased productivity and - most importantly - good health.

The Ergonomic Office Chair

The Aeris 3Dee: For perfect ergonomics at the workplace, the right office chair is a key element.

Of course, the right office chair is the central element of ergonomic measures. They say sitting is the new smoking: That's why investing in a professional office chair is really worth it for your health in the long run. You should adjust the chair exactly to your needs. First, adjust the seat height of your office chair so that there is an "open" angle (> 90°) between your upper and lower legs when sitting. This ensures good blood circulation. Important: Do not sit at a right angle!

If you use an office chair with a backrest, make sure that it has a so-called lumbar support. This lumbar support can be adjusted to the (S-shaped) curvature of your spine. It is also important that your ergonomic office chair can be adjusted to your weight. This way, it offers you maximum sitting comfort.

The height adjustable desk

For your ergonomically designed office, a height-adjustable desk is also of enormous importance. Because: It is essential that you keep moving regularly during work and alternate between sitting and standing. On the one hand, this alternation is good for your back and posture, and on the other hand, getting up regularly means that you don't tire as quickly. The movement stimulates your circulation and increases the oxygen saturation in your blood. You could also say that an ergonomic desk moves you.

The Aeris Active Office Desk has a split work surface. This allows you to quickly and easily switch between sitting and standing and easily incorporate natural movement into your workday.

The image shows with the Aeris Active Office Desk, what an ideal ergonomic sit-stand workstation looks like. However, if you only have a single desk available, make sure it is height-adjustable so you can easily convert it to a standing desk at the right height.

You don't have a height-adjustable desk? Then you can still do something for the ergonomics at work. Desk attachments can quickly convert your normal desk into a sit-stand desk. Granted, it's not the best solution, but it's better than nothing, right?

The ergonomic mouse

The first "man-machine interface" at the desk is the mouse. One thing in advance: the ergonomic mouse is not a clumsy invention by industry to boost sales of computer mice. On the contrary, it plays a crucial role in workplace ergonomics. Why is that?

The unnatural, rigid hand posture for hours on end when using conventional PC mice often causes pain in the wrist and even tension in the entire arm. In particularly bad cases, this leads to complete immobility of the hand, the so-called "mouse arm" (also called RSI complaints) or to long-lasting chronic complaints. Around 15 percent of all office workers suffer from these problems. Among all computer users worldwide, as many as 25 percent complain of regular wrist pain.

For proper ergonomics at work, you also need an ergonomic mouse.

Ergonomic mouse prevents mouse arm

An ergonomic mouse, prevents exactly this problem. Unlike normal mice, it is symmetrically shaped and assumes a vertical position of the hand. This means that the natural hand position (thumb turned upwards) is encouraged. This results in less tension in the hand muscles. Basically, the fit of an ergonomic mouse resembles a glove and is thus optimally adapted to the human hand, thus the hand rests in a relaxed position. A good PC mouse contributes significantly to the productivity of employees. If you are an employer, think about this purchase. It is worth it!

The ergonomic keyboard

The permanent use of conventional keyboards also has negative physical consequences. Painful hands and tense shoulders - caused by the rigid hand posture - are not uncommon. Anyone who sits in front of a computer all day and has to type a lot can tell you a thing or two about it. The problem: If these complaints become chronic, pain-free work is no longer possible. The error rate also increases, as concentration decreases. Even if you have an ergonomic office chair for your VDU workstation but don't use any ergonomic equipment, you run the risk of soon suffering from back pain. At first, the tension starts only in the wrist area. However, since the human body is very complex, the tension can very quickly spread to the entire shoulder and neck area.

What are the advantages of an ergonomic keyboard?

With an ergonomic keyboard, like this one from Logitech, it is important that the heel of your hand rests on a pad.

An ergonomic keyboard allows a natural position of the hands and a fatigue-free and painless work. It is important that the keyboard is curved in an A-shape (the keypad is divided into one block for the left hand and one for the right hand) and that the heels of the hands rest on a pad.

This means that the hands are further apart and do not have to be bent. This significantly relieves the strain on your wrists. The hands are not bent outwards when writing and form a line with the forearm. This natural typing posture helps you to work in a concentrated and error-free manner without your muscles getting cramped. Even if an ergonomic keyboard costs a little more money, this investment pays off in the end not only for you, but also for your employer. It can significantly reduce the number of days missed due to back pain.

Set up the screen ergonomically

The next question you need to ask yourself for perfect ergonomics at the workplace: How does the monitor stand ergonomically correct? Setting up the monitor ergonomically correct requires some time. Because: The most favorable position of a monitor is not the same for all people. However, a monitor that is optimally adapted to its user is also ergonomically "worth its weight in gold". Eye complaints as well as head and back pain, which can be caused by an incorrect viewing distance or an unfavorable height of the monitor, are prevented.

Finding the right monitor position for you

To find the right monitor position for you, you should try out different variations. The individual setups should each be tried out for a whole day. In general, the distance to the display should be between 45 and 80 cm. Furthermore, the viewing angle should be between 10 and 20 degrees. Good monitors can also be adjusted in all directions. That means they can be adjusted in height, as well as tilted and swiveled along the vertical and horizontal axis.

There are four different basic positions in which you can set up the screen.

• High and close: The screen is set high up (at eye level) and the viewing distance is kept close.
• High and far: The monitor is at eye level. The viewing distance is far away. At least 70 cm
• Low and near: The screen is positioned lower. The viewing distance is approx. 50 cm
• Low and wide: The monitor is positioned lower and stands at a distance of approx. 70 cm. The viewing angle is approx. 15 degrees

In order to set up your workstation ergonomically correctly, you absolutely must also use an ergonomic keyboard and an ergonomic mouse. In addition, the screen must be set up correctly for you.

The optimal gripping and moving space

Gripping and moving space means the workstation area that you can reach without having to leave your sitting or standing workstation or bend and stoop unnaturally. All work equipment that can be "grasped" with the hands horizontally or vertically in the truest sense of the word is thus located in your grasping and movement space. Gripping space is also important for correct ergonomics.

Shaping the inner and outer gripping space

When shaping, we first distinguish between the inner and outer gripping space. The inner reach space includes everything that you can reach with bent arms. Thus, all objects that you use constantly or frequently should be placed in the inner reach space. For example, the computer mouse, the keyboard or your telephone. The outer gripping area is the area that can be reached with an outstretched arm - but in a relaxed position! - can be reached. Ideally, only the items you don't constantly need to work are located here. For example: Notepads, pens, hole punches and the cell phone.

How does the grab space affect ergonomics at work?

In fact, by choosing your office furniture wisely, you can positively influence the perimeter or size of your grab space to make your workflow as healthy as possible. This includes a workstation like the Aeris Active Office Desk, which is not only adjustable in height, but also has two work surfaces, so you always have a sitting and standing work surface. This significantly increases your reach and range of motion. But an office chair that actively supports your individual movements also increases your reach. Through lateral flexibility, for example, the chair always ensures an optimal posture to the work surface.

A combination of a height-adjustable desk and an ergonomic office chair like the Aeris Swopper significantly expands your reach and range of motion.

The right lighting

Of course, natural daylight is always the best for your computer workstation. However, make sure that you never place your desk in front of a window. It doesn't matter if you look at the screen from the front or over your shoulder: Avoid direct sunlight! This damages the eyes and leads to headaches in the long term.

For artificial lighting, make sure that you do not have direct lighting if possible. Wall lamps or table lamps that you can turn so that they illuminate the place indirectly are better suited.

The right indoor climate

Like the right lighting, a good room climate is also an important requirement in everyday working life. All the best tips and ergonomic guidelines won't help if the air in your office is thick. As a rule of thumb, the temperature at an office workplace should be at least 18°C and a maximum of 24°C. The average value, i.e. 21°C, is the best. Exactly the average value, i.e. 21°C, is optimal.

Plants help you to permanently improve the indoor climate in your workplace.
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However, the right room climate is not yet achieved with the temperature alone. Humidity also plays a major role. At a computer workstation, a humidity of between 30 and 70 percent is acceptable. Here, too, the perfect value is exactly in the middle, i.e. 50 percent.

Positive consequences of ergonomics at the workplace: Fewer days off work

Around the world, medical experts have long agreed that ergonomics in the workplace makes a significant contribution to improving health. Now a study has also shown that ergonomics at the workplace reduces absenteeism.

The study by the international team of researchers at the VU University Medical Center in Amsterdam has shown that employees with chronic back pain have only half as many days of absence from work if their office chair is optimally adjustable to them and if it is an ergonomic workplace. 134 test subjects between the ages of 18 and 65 were observed. Their back pain was so severe that they were unable to go to work for an average of six months a year.

Good mood in the office: The right ergonomics at the workplace reduces sick days among employees.

The subjects were divided into two groups. The first group was treated with traditional painkillers and physiotherapy. The second group received twelve months of integrated therapy, during which the sitting posture at the workplace in particular was scrutinized. With the help of an "ergonomics officer," the workplace and especially the office chairs were ergonomically designed.

The impressive result: the conventionally treated group was fit again on average only four months later than the group whose workplace was ergonomically set up. The ergonomic group was able to work full time after 88 days, while the others were only fit for work again after 208 days.

This result clearly shows how important workplace ergonomics is for your health. And now that you know what to look for and what equipment you need, there's nothing standing in the way of healthy office work.