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Work ergonomically: don't be like 72% of all home workers!
Time to read 4 min
Time to read 4 min
Now that almost everyone is housebound due to the corona pandemic, it is important to create a good workplace at home. A good workplace is equal to an ergonomic workplace. Working ergonomically means that you adopt a correct working posture and plan sufficient mental and physical recovery moments during working hours. But how exactly do you work ergonomically? Below are ten ergonomic tips to be just as productive (or more productive) at home as at work.
Place the keyboard at the edge of the desk, towards the stomach. This is an easy way to prevent many physical complaints. This ensures that you adopt a more upright posture.
Are you working with a laptop? However, this principle does not work for a laptop. This is because the keyboard and the screen of the laptop are attached to each other (an extensive article on how to work ergonomically with a laptop will be published soon)
A tip for people who use a laptop daily: place the laptop on a laptop holder. This should not be placed at the edge of the desk, but at a length that places the screen exactly at eye level. An extra (ergonomic) mouse and keyboard are recommended, since the laptop sits on the holder, which can still cause a bad posture (see point 5 for more information about an ergonomic mouse).
With an eight-hour workday, you will quickly be sitting on your desk chair for a few hours at a time. It is tempting to put everything within reach. Think of a printer, trash can or perhaps the coffee machine. Don't do this!
Place these items a little further away from your workstation so that you have to get up regularly. By getting up every hour, you prevent your muscles from getting stuck in a bad posture. Even more ideal is to regularly take a walk (outside), do some stretching exercises or do some yoga.
A suitable desk is a table that can be adjusted in height. If the table is set to the right height, this ensures a better working posture.
A dining chair is not ideal for ergonomics. It is important that an office chair is adjustable. The adjustment options are diverse and range from armrests to tilting seats to mechanisms that always keep your sitting posture active. It is important that you adjust the base so that your posture is good in relation to the desk. Think about the seat height and position of the armrests.
This tip is very obvious, but incredibly important. Prevent annoying pain in the (lower) back, shoulders and neck. Make sure you have a good backrest that you can sit against with your back straight. This ''active'' posture contributes to a healthy/ergonomic working posture.
Always make sure that you can place both feet flat on the ground. If this is not the case, you will quickly automatically slide forward on the edge of your chair. This causes unnecessary pressure on the bottom of the spine. This leads to back pain.
The position of the monitor affects the neck muscles. Both a position of the monitor that is too high and too low is very stressful. Therefore, make sure that the top of the screen is at eye level and the monitor is an arm's length away from you. For taller people, it is recommended to place the monitor on a riser.
Also, place the monitor directly in front of you and not at an angle. A crooked position creates a disproportionate strain on the neck. If it is not entirely possible in terms of space and you are forced to place the monitor at an angle, buy a monitor arm. For people with a laptop, see point 1.
A good ergonomic mouse ensures less strain on the forearm and provides improved comfort because you work within your comfort zone. An ergonomic mouse ensures a neutral posture with the arm, hand and fingers. The mouse offers comfort and supports the use of the mouse with the entire arm instead of, in particular, the wrist. Large weights can withstand more load than small joints. The shoulder and elbow joints can therefore withstand more load than the wrist joint.
Incorrect posture will restrict your blood circulation, which can lead to RSI-related complaints. Dehydration makes it harder for your body to remove waste products. So drink enough! The recommended amount is 2 litres of fluid per day. So always have a jug of water within reach.
Despite the fact that the use of paper is decreasing, a large proportion of people behind the computer still use notebooks or loose sheets of paper to write down all sorts of things. However, the place where the papers are placed also affects the neck muscles. Do not place it between the keyboard and your stomach. This forces a posture that forces you to look down.
Place the paper to the right or left of the keyboard (which is at the edge of the desk). This is relatively convenient, especially if you want to take notes. Another option is a slanted surface between the keyboard and the screen.
Working from home has some positive aspects, but it can also be difficult. Work and private life suddenly come close together and the chance of distraction is high. It helps to have a fixed daily routine. Choose a fixed start and end time, set an alarm for break(s) and choose a fixed workplace.
Also get dressed and jump in the shower in the morning. Keep the same ritual as if you were going to work. In short, there are many points to work ergonomically at home. If these points are applied, you will quickly notice the benefits: productivity increases and physical complaints decrease.
