Setting up and designing an ergonomic office is not that easy. To ensure that the ergonomics in your workplace are optimally tailored to you, the technical equipment, the furnishings and the entire work environment must meet certain requirements. You can find out here 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 first be clarified. Ergonomics in the workplace means that the technical equipment, office furniture and the entire work environment are optimally tailored to you. This means that your ergonomic office workplace is designed in such a way that you do not suffer any physical discomfort (such as back pain or hunched back posture) when doing predominantly sedentary work, even if you do the same work every day for a long period of time. Ergonomics in the workplace is extremely important, especially for screen work where you remain in the same position for hours. You should therefore also pay attention to the right ergonomic work environment when setting up your home office.
In short: ergonomic working is primarily designed for occupational health and safety, economic efficiency and humanity. A good thing, right?!
What is ergonomics in the workplace?
Ideal working conditions in the office are not possible without ergonomics in the workplace. To design your office perfectly, you need to take several factors into account. These include:
Ergonomics at the workplace – checklist
- An ergonomic office chair
- A height-adjustable desk
- An ergonomic mouse
- An ergonomic keyboard
- The ideal viewing distance from the screen
- An optimal movement and gripping space
- The right lighting
- The right office organization
- The perfect indoor climate
Ergonomics in the workplace means that you feel comfortable at work in the long term, your productivity increases and – most importantly – you stay healthy.
The ergonomic office chair
The Aeris 3Dee: The right office chair is a key element for perfect ergonomics in the workplace.
Of course, the right office chair is the central element of ergonomic measures. They say that sitting is the new smoking: That's why investing in a professional office chair is really worth it for your health in the long term. You should adjust the chair exactly to your needs. First, adjust the seat height of your office chair so that an "open" angle is created between your upper and lower legs when you sit (> 90°). 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 seating comfort.
What should you look for in an ergonomic office chair?
Tip: You can find out in detail here what things you need to pay attention to when choosing an ergonomic office chair.
The height-adjustable desk
A height-adjustable desk is also extremely important for your ergonomically designed office. It is essential that you keep moving regularly while you work and alternate between sitting and standing. This variety is good for your back and posture, and getting up regularly means that you don't get tired as quickly. The movement stimulates your circulation and increases the oxygen saturation in your blood. You could also say that an ergonomic desk gets you moving.
How long should you sit at work?
Tip: As a rule of thumb, you should spend one third of your working time standing and two thirds sitting. This has been proven to increase physical and mental performance.
The Aeris Active Office Desk has a split worktop. This allows you to quickly and easily switch between sitting and standing and easily incorporate natural movement into your everyday work routine.
The picture shows what an ideal ergonomic sit-stand workstation looks like with the Aeris Active Office Desk . However, if you only have a single desk available, make sure that it is height-adjustable and that you can easily and conveniently convert it into a standing desk at the right height.
You don't have a height-adjustable desk? Then you can still do something for ergonomics in the workplace. With desk attachments, your normal desk can quickly be converted into a sit-stand desk. Admittedly, this isn't the optimal solution, but it's better than nothing, right?
The ergonomic mouse
The first "human-machine interface" at the desk is the mouse. First of all: the ergonomic mouse is not a clumsy invention of the industry to boost sales of computer mice. On the contrary: it plays a crucial role in ergonomics in the workplace. Why is that?
The unnatural, rigid hand position for hours when using conventional PC mice often causes pain in the wrist and even tension in the entire arm. In particularly severe cases, this leads to complete immobility of the hand, the so-called "mouse arm" (also known as RSI complaints) or to long-term chronic complaints. Around 15 percent of all office workers suffer from these problems. Of all computer users worldwide, 25 percent complain of regular wrist pain.
For correct ergonomics at work, you also need an ergonomic mouse.
Ergonomic mouse prevents mouse arm
An ergonomic mouse prevents this problem. Unlike normal mice, it is symmetrically shaped and assumes that the hand is in a vertical position. This means that the natural hand position (thumb turned upwards) is encouraged. This results in less tension in the hand muscles. Essentially, the fit of an ergonomic mouse is similar to a glove and is optimally adapted to the human hand, meaning the hand rests relaxed. A good PC mouse makes a decisive contribution to the productivity of employees. If you are an employer, definitely consider purchasing one. It's worth it!
How do you recognize a good ergonomic mouse?
Tip: Of course, there are ergonomic mice in a wide range of sizes, for left- and right-handed people and with different functions and buttons. So be sure to get advice from an expert and compare different models with each other.
The ergonomic keyboard
The long-term use of conventional keyboards also has negative physical consequences. Painful hands and tense shoulders - caused by the rigid hand position - are not uncommon. Anyone who sits in front of a computer all day and has to type a lot can tell you all about it. The problem: If these complaints become chronic, it is no longer possible to work without pain. The error rate also increases because concentration decreases. Even if you have an ergonomic office chair for your computer workstation but do not use ergonomic equipment, you run the risk of soon suffering from back pain. At first, the tension only starts 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 benefits of an ergonomic keyboard?
With an ergonomic keyboard, like this one from Logitech, it is important that your palms rest on a cushion.
An ergonomic keyboard allows the hands to be positioned naturally and allows you to work without getting tired or pain-free. It is important that the keyboard is curved in an A-shape (the keyboard is divided into blocks for the left and right hand) and that the palms of the hands rest on a cushion.
This means that your hands are further apart and do not have to be bent. This takes a lot of pressure off your wrists. Your hands are not bent outwards when you write and form a line with your forearm. This natural writing position helps you to concentrate and work without making mistakes without your muscles cramping. Even if an ergonomic keyboard costs a little more money, this investment ultimately pays off not only for you but also for your employer. The number of days you are absent due to back pain can be reduced considerably.
What does an ergonomic keyboard absolutely have to have?
Tip: No matter which keyboard you choose, it is important that it has a cushion for your palms.
Position the screen ergonomically
The next question you need to ask yourself for perfect ergonomics at work is: What is the correct ergonomic position for the monitor? Setting up the monitor ergonomically takes some time. The best position for a monitor is not the same for everyone. However, a monitor that is optimally adapted to its user is also ergonomically "worth its weight in gold". Eye problems as well as headaches and back pain, which can be caused by an incorrect viewing distance or an unfavorable height of the monitor, are prevented.
Find the right screen position for you
To find the right screen position for you, you should try out different options. Each setup should be tested for a whole day. In general, the distance to the display should be between 45 and 80 cm. The viewing angle should also be between 10 and 20 degrees. Good monitors can also be adjusted in all directions. This means that they can be adjusted in height and tilted and swiveled along the vertical and horizontal axes.
There are four different basic positions you can set up the screen in.
- High and close: The screen is placed high up (at eye level) and the viewing distance is kept close.
- High and wide: The monitor is at eye level. The viewing distance is far away. At least 70 cm
- Low and close: The screen is positioned lower. The viewing distance is about 50 cm
- Deep and wide: The monitor is positioned lower and is at a distance of about 70 cm. The viewing angle is about 15 degrees
In order to set up your workstation ergonomically, you must use an ergonomic keyboard and an ergonomic mouse. The screen must also be positioned correctly for you.
How big should a screen be?
Tip: Use a monitor that is at least 24 inches in size. This will ensure a sufficiently large field of view.
The optimal grip and movement space
The reach and movement space is the area of the workstation that you can reach without having to leave your seated or standing workstation or bending or hunching unnaturally. All work equipment that can be "grasped" with your hands horizontally or vertically in the truest sense of the word is therefore in your reach and movement space. The reach space is also important for correct ergonomics.
Designing the inner and outer gripping space
When designing, a distinction is first made between the inner and outer reach area. The inner reach area includes everything that you can reach with your arms bent. All objects that you use constantly or frequently should be in the inner reach area. For example, the computer mouse, keyboard or your telephone. The outer reach area is the area that can be reached with your arm outstretched - but in a relaxed position! Ideally, only objects that you don't constantly need for work should be here. For example: notepads, pens, hole punches and your cell phone.
How does the gripping space influence ergonomics in the workplace?
In fact, by choosing your office furniture carefully, you can positively influence the scope or size of your reach space, making your workflow as healthy as possible. This includes a workstation like the Aeris Active Office Desk, which not only has an adjustable working height, but also has two work surfaces, meaning you can always sit and stand. This significantly increases your reach and movement space. But an office chair that actively supports your individual movements also increases your reach space. With lateral flexibility, for example, the chair always ensures an optimal posture in relation to the work surface.
A combination of a height-adjustable desk and an ergonomic office chair such as the Aeris Swopper significantly expands your reach and movement space.
The right lighting
Of course, natural daylight is always best for your computer workstation. However, make sure that you never place your desk directly in front of a window. Whether you look at the screen from the front or over your shoulder, avoid direct sunlight! This damages your eyes and leads to headaches in the long term.
When using artificial light, make sure that you do not have direct lighting. Wall spotlights or table lamps that you can turn so that they illuminate the area indirectly are more suitable.
How should the table lamp be positioned on the desk?
Tip: Turn your table lamp so that no shadows fall on the keyboard or notepad while you write.
The right room climate
Just like the right lighting, a good room climate is an important requirement in everyday working life. All the best tips and ergonomic guidelines are useless if the air in your office is stuffy. As a rule of thumb, the temperature in an office workplace should be at least 18°C and at most 24°C. The average, 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 cannot be achieved with 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.
What are the benefits of plants in the office?
Tip: Plants help you to permanently improve the indoor climate at your workplace. Get advice from a specialist retailer. The experts know exactly which type of plant is best for the office.
Positive effects of ergonomics in the workplace: fewer days off work
Doctors around the world have long agreed that ergonomics in the workplace contributes significantly to improving health. Now a study has also shown that ergonomics in the workplace lead to fewer days of absence.
The study by the international research team at the VU University Medical Center in Amsterdam has shown that employees with chronic back pain have only half as many days off work if their office chair can be adjusted to suit them optimally and if the workplace is ergonomic. 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: Proper ergonomics in the workplace reduces the number of 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 main focus was on their sitting posture at the workplace. With the help of an "ergonomics officer", the workplace and especially the office chairs were designed to be ergonomic.
The impressive result: The group that received conventional treatment was fit again on average four months later than the group whose workplace was ergonomically designed. The ergonomic group was able to work full-time after 88 days, while the others were only fit again after 208 days.
This result clearly shows how important ergonomics in the workplace is for your health. And now that you know what to look out for and what equipment you need, nothing stands in the way of healthy office work.
