Ergonomics at work: tips, tricks and the best products for your office
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Contents
- Introduction to ergonomics in the workplace
- Optimal desk height and adjustment
- 1. The right desk height
- 2. Seat height and position
- 3. Distance to the table edge
- 4. Monitor height and position
- 5. Height-adjustable desks
- Ergonomic monitor and laptop setup
- 1. Monitor height and position
- 2. Screen tilt and orientation
- 3. Using a monitor stand
- 4. Laptop setup and docking solutions
- 5. Combination of monitor and laptop
- Suitable tools
- Ergonomic chair and sitting posture
- 1. The right chair height
- 2. Sitting position and backrest
- 3. Seat and upholstery
- 4. Adjustable armrests
- 5. Price ranges for ergonomic chairs
- 6. Regular exercise
- Ergonomic keyboard and mouse placement
- 1. Keyboard height and position
- 2. Ergonomic mouse placement
- 3. Use of palm rests
- 4. Alternation of input positions
- 5. Mouse and keyboard at the right height
- Exercise and breaks in everyday work
- 1. Plan regular breaks
- 2. Use a standing desk
- 3. Active at work
- 4. Ergonomic exercise equipment
- 5. Apply the 20-20-20 rule
- 6. Manage long working hours effectively
- Organization and tidiness
Introduction to ergonomics in the workplace
Ergonomics is the science that deals with the design of workplaces, tools and tasks to adapt them to people's needs and abilities. The goal of ergonomics is to create working conditions that promote comfort, safety and efficiency. An ergonomically designed workplace can help to minimize physical strain, increase productivity and improve well-being.
Workplace ergonomics encompasses various aspects such as the design of furniture, the arrangement of equipment and the way tasks are performed. By considering ergonomic principles, health problems such as back pain, neck tension and carpal tunnel syndrome can be avoided or reduced.
The health benefits of an ergonomic work environment
- Reduction of musculoskeletal complaints: By adapting the workplace to individual needs, strain on muscles and joints is reduced. This can help prevent complaints such as back pain, neck pain and wrist problems.
- Improve posture: Ergonomic furniture and equipment promote healthy posture. A well-adjusted office chair, a height-adjustable desk and the correct placement of the monitor will help you sit upright and relaxed.
- Increase productivity: An ergonomically designed workplace enables you to work more efficiently. By reducing discomfort and distractions, you can concentrate better on your tasks and increase your performance.
- Avoiding work absences: Long-term physical complaints can lead to absenteeism and work absences. Ergonomic measures reduce the risk of such absences, which is beneficial for both employees and employers.
- Increased well-being: A comfortable and ergonomic workplace helps you feel good and enjoy working. This can increase your overall satisfaction and motivation at work.
Topics we will cover below
In the following sections, we will explore the different aspects of workplace ergonomics in more detail and give you practical tips and tricks on how to make your workplace ergonomic. These topics include:
- Optimal desk height and adjustment: Guidelines for the ideal desk height and adjustment of the desk and work surface.
- Ergonomic monitor and laptop setup: Proper monitor positioning and benefits of using a monitor stand and laptop stand.
- Ergonomic chair and sitting posture: Features of an ergonomic office chair and tips for the correct sitting posture.
- Ergonomic keyboard and mouse placement: Correct keyboard and mouse placement and tips to avoid wrist problems.
- Exercise and breaks in everyday working life: the importance of regular breaks and exercise as well as exercises and stretches in between.
- Organisation and tidiness: The importance of a tidy work surface for ergonomics and tips for organising your workplace.
- Lighting and indoor climate: Influence of lighting on the working environment and tips for optimal lighting and improving the indoor climate.
By covering these topics, we aim to help you create a healthy and productive work environment that supports your health and wellbeing. Stay tuned for detailed information and practical advice!
Optimal desk height and adjustment
The correct desk height and adjustment are crucial for an ergonomic work environment. A well-adjusted desk promotes healthy posture and reduces the risk of muscle and joint problems. Here are some important points to consider:
1. The right desk height
The ideal height of a desk is usually between 70 and 80 cm . This height allows your elbows to rest on the tabletop at a right angle while your hands rest comfortably on the keyboard. Make sure that the table height allows you to keep your shoulders relaxed and move your arms without strain.
2. Seat height and position
The height of your chair should be adjusted so that your feet are flat on the floor and your knees form a right angle. Ideally, the seat height should be between 40 and 55 cm . Make sure that the seat of the chair does not constrict your thighs and that your spine is well supported.
3. Distance to the table edge
The distance between your body and the edge of the table should be such that you have enough space to work comfortably. Your arms should be able to rest freely on the table top without having to stretch or bend.
4. Monitor height and position
The monitor should be at eye level so that you can keep your head in a neutral position without having to look up or down. The top of the monitor should be about eye level or slightly below to promote healthy neck posture.
5. Height-adjustable desks
For maximum flexibility and comfort, you may also want to consider a height-adjustable desk. These desks allow you to adjust the height of the desk as needed and switch between sitting and standing, further improving ergonomics and health.
By following these tips, you can create a work environment that is both comfortable and healthy. An ergonomic desk height and setting is the first step to a better and more productive workday.
Ergonomic monitor and laptop setup
An ergonomically optimized monitor and laptop setup is crucial for a healthy and productive work environment. Proper positioning and adjustment of your devices can help minimize neck and eye strain and improve your overall work quality. Here are some key tips to make your monitor and laptop setup ergonomic:
1. Monitor height and position
The monitor should be positioned at eye level to encourage a natural neck posture. The top of the monitor should be at or slightly below your eye level so you don't have to look up or down. The monitor should be about 40-75 cm from your face, depending on the screen size and your eyesight.
2. Screen tilt and orientation
The tilt of the monitor should be adjusted so that you avoid glare from ambient light and have a comfortable view of the screen. A slight tilt angle of about 10 to 20 degrees can help minimize reflections. Make sure the monitor is directly in front of you and not to the side or at an angle to avoid neck strain.
3. Using a monitor stand
A monitor stand allows you to adjust the height and tilt of your monitor and place it in the optimal position. With a height-adjustable monitor stand, you can easily change the screen height and adjust it to your individual needs.
4. Laptop setup and docking solutions
If you use a laptop , it should ideally be positioned on a laptop stand to bring it to eye level. A laptop stand can also help to ensure better ventilation and cooling . Additionally, for better ergonomics, consider using a separate keyboard and mouse to encourage a relaxed hand position.
5. Combination of monitor and laptop
If you use both a monitor and a laptop, both devices should be positioned so that you can switch between them without twisting your head or body . The monitor should be directly in front of you and the laptop should be on the side that is most comfortable for the way you work.
By following these tips, you can improve your screen view and reduce neck and eye strain. An ergonomic monitor and laptop setup contributes to a more comfortable and productive work environment .
Suitable tools
product | Compatible with | Price | |
---|---|---|---|
BONZ Board | Computer monitors | from 180,00 € | |
Laptop stand | Laptops up to 19" | 130,00 € | |
Tablet stand | Tablets up to 15" | 70,00 € |
Ergonomic chair and sitting posture
Choosing the right chair and sitting in the right posture are crucial for your ergonomics in the workplace. An ergonomic chair supports your posture and can help prevent back and neck pain . Here are some important tips to optimize your sitting posture:
1. The right chair height
The height of your chair should be adjusted so that your feet are flat on the floor and your knees form a right angle . Your thighs should be parallel to the floor or slightly sloping towards the table top. A suitable chair height is typically between 40 and 55 cm .
2. Sitting position and backrest
Sit so that your backrest supports your spine well. The chair should have lumbar support that supports the lower back and encourages a natural curvature of the spine. Make sure your shoulders are relaxed and your arms can rest loosely on the table.
3. Seat and upholstery
The seat of the chair should be sufficiently padded and provide enough support to avoid pressure points. It should not be too soft, as this could negatively affect posture, and also not too hard to ensure comfort.
4. Adjustable armrests
Ergonomic chairs often have adjustable armrests that allow you to rest your arms in a natural position. This helps reduce tension in the shoulders and neck and supports better posture.
5. Price ranges for ergonomic chairs
Investing in an ergonomic chair varies depending on quality and features:
- Entry-level models: 100 to 250 EUR – Basic ergonomic functions such as adjustable seat height and backrest.
- Mid-range models: 250 to 500 EUR – More extensive customization options and better materials for increased comfort.
- Premium models: EUR 500 to 1,200 (or more) – Advanced ergonomic features and excellent materials for maximum support and durability.
6. Regular exercise
Even if you use an ergonomic chair, it's important to get up and move around regularly. Short breaks and stretching exercises help promote blood circulation and reduce the risk of muscle tension .
Choosing and adjusting your chair correctly is an essential factor in your long-term health and productivity. An ergonomic chair and good posture can make all the difference in your work comfort and contribute to a healthier work environment.
Ergonomic keyboard and mouse placement
Proper placement of your keyboard and mouse is crucial to avoid wrist and shoulder pain and to ensure an ergonomic working position. Proper arrangement can improve your productivity and increase comfort in the workplace. Here are some tips for optimal placement:
1. Keyboard height and position
Your keyboard should be placed so that your arms are at a right angle to your body. The keyboard should be at waist height so that your elbows are bent at about a 90-100 degree angle to your body. Your hands should form a straight line with your forearms when typing to avoid wrist pain .
2. Ergonomic mouse placement
The mouse should be placed close to the keyboard to avoid unnecessary arm extension. Your hand should remain in a natural, relaxed position when using the mouse. Make sure your wrists do not bend to minimize strain and tension .
3. Use of palm rests
Wrist rests can help keep your wrists in a neutral position and reduce pressure on the wrists. Choose ergonomic wrist rests made of soft, supportive material for extra comfort.
4. Alternation of input positions
To avoid strain injuries , it's important to change typing positions regularly. Consider using an ergonomic keyboard with split keypads or a neutral mouse position to distribute the load in different ways.
5. Mouse and keyboard at the right height
The keyboard and mouse should be placed so that your forearms are parallel to the floor or slightly sloping. Make sure you do not bend your wrists and that you work in a relaxed position.
By following these guidelines, you can create an ergonomic work environment that minimizes the strain on your hands and wrists. Careful placement of the keyboard and mouse contributes to a healthy working style and increased comfort.
Exercise and breaks in everyday work
Regular exercise and breaks are crucial for your health and productivity at work. Sitting for long periods can lead to muscle tension , back and neck pain , and fatigue . Here are some tips to effectively incorporate exercise and breaks into your work routine:
1. Plan regular breaks
Schedule short breaks every 30 to 60 minutes. Use this time to stand up, stretch, and move around briefly. This will help improve circulation and concentration.
2. Use a standing desk
A height-adjustable desk allows you to alternate between sitting and standing. This alternation can help reduce back pain and promote health . Try to do your work standing up regularly to avoid the negative effects of sitting for long periods of time.
3. Active at work
Integrate active breaks into your daily work routine. Take short walks or simple stretching exercises to loosen your muscles and mobilize your joints. If possible, use the standing mode of your desk to encourage additional movement.
4. Ergonomic exercise equipment
Ergonomic devices such as a balance cushion or an exercise ball can help improve posture and strengthen muscles. These devices promote an active sitting position and can increase stability and balance.
5. Apply the 20-20-20 rule
The 20-20-20 rule recommends looking at something 20 feet away for at least 20 seconds every 20 minutes. This rule helps relieve eye strain and reduce visual fatigue.
6. Manage long working hours effectively
When working long hours, it is especially important to take regular short breaks . Try to divide your working time into blocks and use activity-based breaks to maintain overall performance and focus .
Through regular exercise and targeted breaks, you can significantly improve your health and well-being at work. A balance between work and exercise, supported by ergonomic furniture such as a standing desk, is the key to a healthy and productive working day.
Organization and tidiness
A well-organized and tidy workspace is not only visually appealing, but also contributes significantly to your productivity and efficiency . Here are some tips to optimally organize your workspace and create a calm, focused work environment:
1. Clean up your workspace
Keep your desk free of unnecessary clutter . Remove anything you don't use regularly and keep only the essential work materials close at hand. A tidy workspace helps promote concentration and reduce stress .
2. Cable management
Use cable organizers to neatly bundle and hide your cables. Cables scattered on the table or floor can create obstacles and detract from tidiness . Good cable management improves aesthetics and reduces the risk of damage to the cables.
3. Use ergonomic accessories
Ergonomic accessories such as monitor stands , keyboard trays and wrist rests not only contribute to the ergonomic design of your workstation, but also help to keep things tidy and create a clean work area. Our dual monitor stand also offers an integrated rail system to which you can attach accessories such as drawers and cable management solutions to optimally organize your work surface.
4. Use storage solutions
Use drawers , shelves and organizers to store your office supplies. A well-planned storage solution ensures that all items have their place and are easily accessible without cluttering the workspace. The monitor stand gives you the opportunity to create additional storage space with modular accessories .
5. Document management
Keep your documents organized and structured . Use filing systems and folders to sort and archive important documents. Efficient document management helps you keep track of things and organize your work more effectively.
A well-organized and tidy work environment promotes focus , efficiency and well-being . By implementing these tips, complemented by the dual monitor stand and its practical accessories, you can increase your productivity and create a pleasant work environment.
Lighting and room climate
A pleasant working environment requires not only ergonomic furniture, but also appropriate lighting and a good indoor climate. Both factors play an essential role in your productivity and well-being . Here are some tips to make your working environment as optimal as possible:
1. Optimal lighting
Well-designed lighting is crucial to avoid eye strain and headaches . Use a combination of natural light and artificial lighting to make your workspace bright and inviting. Position your desk to make the most of natural light and complement this with glare-free desk lamps that create a pleasant lighting atmosphere .
2. Optimize the indoor climate
A good indoor climate contributes significantly to your comfort and performance . Ensure adequate ventilation and keep the room temperature between 20-22°C for an optimal working environment. Use humidifiers to keep the humidity at a comfortable level and ensure regular air circulation by opening windows or using fans.
3. Ergonomic lighting solutions
Choose ergonomic lighting solutions that evenly illuminate your work surface and avoid reflections on your monitor. LED desk lamps are a good choice because they are energy efficient and adjustable . Make sure your lighting is adjustable to adjust the angle of the light as needed.
4. Ergonomic furniture for better ventilation
Ergonomic furniture such as chairs with good ventilation and height-adjustable desks also contribute to a pleasant indoor climate. They allow for better air circulation and prevent you from adopting an uncomfortable posture when sitting for long periods of time.
By optimizing lighting and indoor climate, you can create a comfortable work environment that supports your productivity and health . Be sure to make small adjustments regularly to keep your work environment pleasant and productive at all times.