If you have to work from home now due to the COVID-19 pandemic, there's a good chance you weren't fully prepared to bring your entire office home and reorganize your home to accommodate work and play . While it can be tempting to work in bed or on the sofa, you should avoid this. Incorrect sitting posture can put undue strain on your back and neck and also cause other problems. That's why it's important that you invest some time in setting up your workspace at home ergonomically and to prevent discomfort through correct posture.
Choose your workplace at home sensibly
Everyone's life situation is different. But in order to create a place for concentrated work at home, you should firstly choose your workplace sensibly and, secondly, clearly separate it. The home office location should offer the following:
- Privacy
- adequate lighting
- easy access to electricity and internet
If you already have a work corner or an entire study room, just check that the keyboard, monitor and desk are at the right height and ergonomics. IfOffice furniture and office equipmentare ergonomically designed, you will be able to carry out your activities more efficiently and comfortably. Also make sure you have all the hardware, software and documentation you need for your work. Always keep your desk tidy and organized so that you can concentrate better on specific tasks without being distracted. In this article we have more ideas for a good oneHome office organizationcollected.
Ergonomic workplace design in the home office
The goal of ergonomics is the humane design of workplaces and living spaces. To create an effective ergonomic home office, you should consider certain dimensions and a few tips, at least as a starting point.
Ergonomic computer workstation
Ideally, you should use a desktop computer. With laptops and tablets alone, it is not possible to separate the keyboard from the monitor, so you have to look down at the screen while working. This can put undue strain on your neck.
If you must use a laptop, consider purchasing either a separate monitor or keyboard. This allows the keyboard and monitor to be separated from each other, giving you greater flexibility.
When sitting at the computer, your elbows should be bent at about 90 degrees and your forearms should rest relaxed on the desk top. Your computer keyboard should be directly in front of you and in line with your arms and wrists.
Place your computer screen directly in front of you. When you look at your monitor, the top third of the screen should be at eye level. You may need to get creative when adjusting the monitor height. Sometimes a small stack of books can be used to ensure the monitor is at the correct height while working. The monitor should be about 45 to 60 cm from your nose.
The right desk height
The desk height varies between 65 and 75 cm. A height of 72 cm, plus or minus 2 cm, is considered ideal. However, these are general guidelines and vary depending on your height and seat height. If your desk is higher than 30 inches, you will also need a taller chair.
Sitting ergonomically in the home office – chair position and design
The optimal seat height for office chairs is between 40 and 50 cm. However, what is right for you still depends on your height and the height of your desk.
- DieChair heightshould be adjustable. When sitting, the soles of your feet should be completely in contact with the floor and your knees should be at a 90-degree angle. If your feet dangle, consider using a small box, step stool, or shoebox to rest your feet on.
- Diebackrestshould provide sufficient lumbar support to relieve pressure on the lower back. The backrest should ideally have a slight inclination of around 5 to 10 degrees backwards to ensure comfortable sitting.
- DieDepth of chair seatshould be about 43 to 60 cm. With your back resting against the back of the chair, there should be a gap of 5 or 7 cm between the back of your knee and the seat.
The correct posture
When sitting, make sure you maintain an upright posture while working:
- Your lower back should have a gentle inward curve directly over your butt.
- Your ears and shoulders must form a line.
- Your nose should be in line with your navel.
- Shoulders should be directly over hips.
It may be helpful to set an alarm to remind you once an hour to maintain proper sitting posture.
