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Whether you work from home, in an office environment, or on the road, good posture and an ergonomic workplace are essential for your health, well-being and productivity. Ergonomic working is about optimizing your work environment, posture and habits to reduce physical and mental stress, and creating a comfortable environment in which you can perform your work efficiently.
In this blog we delve deeper into the world of ergonomic working and share practical tips and guidelines to help you create an ergonomic workplace. We discuss, among other things, the correct sitting posture, the ideal desk setup, the importance of exercise and breaks, and how you can ensure a healthy balance between work and relaxation.
By applying the principles of ergonomics and making small adjustments to your workplace and habits, you can reduce complaints such as back pain, neck pain, RSI and fatigue. Furthermore, working ergonomics can help you improve your focus, productivity and overall well-being.
Working ergonomics means adapting your workplace and working habits to create a healthy and comfortable working environment. The goal of ergonomics is to optimize the interaction between people, their tasks and the environment in which they work, to reduce physical and mental stress and promote well-being and productivity.
Correct sitting position : Make sure your chair is properly adjusted to your body. Your feet should be flat on the floor or supported by a footrest. Keep your back against the backrest and ensure sufficient lumbar support. Your arms should rest comfortably on the armrests and your desk should be set to the correct height.
Ergonomic desk setup : Adjust your desk so you can do your work comfortably. Allow plenty of room for your legs, place your monitor at eye level (on a monitor stand or adjustable arm) to reduce strain on your neck and eyes, and keep important items within easy reach to avoid unnecessary stretching or bending.
Keyboard and mouse : Use an ergonomic keyboard and mouse that support your hands and wrists in a natural position. This can help prevent complaints such as RSI (repetitive strain injury).
Regular breaks and exercise : Get up regularly, stretch your muscles and take a short walk to break up long periods of sitting. Exercise stimulates blood circulation and reduces the risk of fatigue and sore muscles.
Good lighting : Ensure there is sufficient lighting in your workplace to prevent eyestrain and posture problems. If necessary, use a desk lamp or adjust the position of your screen to reduce glare.
Organization and work flow : Arrange your workplace so that you have easy access to necessary materials and tools. An organized and efficient work flow helps reduce stress and unnecessary effort.
Applying ergonomic principles to your workplace can help reduce the risk of work-related injuries, fatigue and discomfort. It is important to be aware of your posture and any tension or discomfort while working, and make adjustments as necessary to promote a healthy and comfortable work environment.
A good sitting posture contributes to an ergonomic working position because it reduces the load on the body and provides better support for the back. Sitting upright with the back well supported keeps the spine and back muscles in a neutral position. This reduces the risk of back problems and tension in the back and neck.
In addition, a good sitting posture ensures better blood circulation, promotes deeper breathing and contributes to better body awareness. All this leads to more comfort, reduced fatigue and the prevention of physical complaints, allowing you to work more efficiently and productively.
An important part of good sitting posture is to have a sturdy and comfortable office chair. View the best ergonomic office chair on Bol.com here .
A good desk contributes to a better ergonomic working posture by offering sufficient work space, adjustable height, stability, eye height for the screen and sufficient legroom. This leads to greater comfort, reduced physical strain and promotes a productive working environment in which you can concentrate on your tasks without unnecessary discomfort.
If you work at a desk a lot, a good height is very important. One way to arrange this is to purchase a 'sit-stand desk'. In an earlier blog we already investigated the best sit-stand desks currently available. Click here for the blog about the best sit-stand desks of 2024!
An ergonomic mouse is designed to keep the hand, wrist and arm in a natural and relaxed position during use. It provides comfort and support, reducing excessive strain and strain on the hand and wrist.
An ergonomic keyboard is designed to support the natural position of the hands and wrists while typing. It often has a curved or split design to keep the wrists in a neutral position and prevent excessive pronation or supination.
In short, a good mouse and keyboard contribute to a better ergonomic working position by providing comfort, support and adjustability. They reduce the strain on the hands, wrists and arms, which can help prevent complaints and promote a comfortable and productive working environment.
If you want to learn more about which keyboards are the best and why, click here for our blog on the best keyboards of 2024 !
If you are immediately looking for the best computer mice, click here for the top 10 best-selling mice on Bol.com!
To improve your ergonomic working position through regular breaks and exercise, there are a few simple guidelines you can follow.
Schedule regular breaks : Aim for short breaks of 5-10 minutes every hour. This could, for example, mean that you take a 5-minute break every 50 minutes to move away from your workplace.
Get up and move : During your breaks it's important to get up and move. Walk around, stretch your legs and arms, and take the opportunity to activate your muscles. Consider a short walk, climbing a few stairs or simple stretching exercises.
Pay attention to your posture : During your breaks you can consciously pay attention to your posture. Make sure you are standing straight with your shoulders relaxed and your back straight. This helps to reduce any tension or fatigue in your posture.
Neck and Shoulder Exercises : Do some simple exercises to relax and stretch your neck and shoulders. Gently rotate your neck from side to side, roll your shoulders back and forward, and extend your arms above your head. These exercises can help release tension in these areas.
Use technology tools : Consider using technology tools, such as timers or apps, that remind you to take regular breaks and encourage exercise. These can be useful to remind yourself to move away from your workplace in time.
Good lighting promotes a better ergonomic working position by providing sufficient brightness and lighting, reducing eye strain, creating a balanced lighting environment and promoting a positive working atmosphere. It ensures that you can see your work materials and computer screen clearly without excessive eye strain, preventing fatigue and visual discomfort.
A well-lit space with even and diffused lighting minimizes shadows and reflections while promoting a comfortable and productive work environment.
A product that can certainly help you in the right direction when choosing the right lighting is a good desk lamp. The latest desk lamps are made of LED light and are also dimmable, so they can meet your specific needs for the strength of the light. We have also listed these lamps for you in an earlier blog. Click here for the blog about 5 best desk lamps of 2023!
Good organization and work flow contribute to a better ergonomic working posture. An organized workplace minimizes searching and strain on the body. An efficient work flow reduces repetitive tasks and promotes a balanced distribution of tasks and breaks. This ensures comfortable and productive work with less physical strain.
A final tip we would like to give for a better ergonomic working position is the use of a good mouse pad. This ensures that your wrist can operate the mouse in a relaxed position. The best mouse pads have a built-in wrist rest. View the best mouse pads for the office here!
