According to the nationwide Ergotest research conducted this year, workplaces only 2 percent. of the respondents fully meet the requirements of ergonomics. However, as much as 53 percent. of respondents working behind a desk experience back pain or neck pain. How should a functional station be arranged so that working at the computer is not a torment and what are the ways of eliminating possible ailments?

Ergonomic arrangement of the workplace or study should be treated as a priority so as not to damage yourspine . The desk must be large enough to easily fit on it:monitor , keyboard, mouse and basic accessories. The optimal dimensions are at least 80 cm wide and 120 cm long.

A properly profiled chair is the basis

The selection of an appropriate, stablechairalso has a significant impact on the comfort of working at a desk. It is best if it is possible to adjust the height and inclination of the backrest and the level of the seat. Knees should be at or slightly below hip level with your feet flat on the floor. It is worth considering a special chair cushion, which will guarantee even distribution of body weight. In addition, it relieves the spine, because its shape causes us to push the pelvis forward, forcing the body to straighten. On the other hand, additional lumbar support (attached to the chair) will help reduce the pressure on the back.

  • The desk, chair and armrests should be positioned in such a way as to ensure a free position of the hands and wrists when using the keyboard or mouse. It is also important to choose the right pads that will allow us to properly position the upper limbs. It is also worth taking care of the correct positioning of the legs and reducing their load by using a footrest at an angle of up to 15 degrees.
  • The correct setting of the monitor is also important. It should be located 30 to 75 cm from the user's eyes (at arm's length - from eye level to the top of the monitor). The top of the screen must be below eye level and the optimal viewing angle should be between 20 ° -50 ° downwards. Let's make sure that neither natural nor artificial light is reflected from the monitor. Let us also not forget aboutmaintaining an upright body position.

How to deal with ailments?

When working at the computer, even in the most precise ergonomic settings, even minor ailments related to keeping the body in a sitting position for a long time are inevitable. The most common pains are back, spine and neck pain. Therefore, we should perform relaxation and loosening exercises several times during eight hours of work, e.g. tilting the head in different directions, bending down, stretching the wrists, hands or clenching fists. In addition, the workplace should allow you to rest your wrists while typing. Sometimes it is also worth getting up from behind the desk and "stretching your bones". Short, five-minute breaks after each hour of work will certainly help to improve your well-being and reduce fatigue.

Bad habits at work

Important

Decalogue of an ergonomic workplace:

  1. At least 13 cubic meters of free floor space and 2 square meters of free floor space for each worker.
  2. Aisle width in offices - not less than 60 cm.
  3. Keyboard and mouse placed on a pull-out drawer, approx. 60-75 cm above the ground. Tabletop for the monitor - 70-90 cm above the ground.
  4. Adequate leg room - 65 cm high, 70 cm deep, 70-80 cm wide.
  5. The chair should have 5 points of support, a rigid structure and the possibility of adjusting the height of the seat (adjustment range approx. 40-50 cm)
  6. Fixed backrest angle - approx. 10 degrees backward from the vertical (adjustment range 50 forwards and 300 backwards).
  7. The stand should allow you to put your feet flat on the floor or be equipped with a footrest.
  8. Monitor tilt - 20 degrees backwards. If there is no adjustment, the stand should be equipped with a special stand.
  9. Adjustable keyboard tilt angle.
  10. Workstation equipped with a document holder (between the keyboard and the monitor), with adjustable height and tilt settings.

Category:

Spine, bones, joints