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Are you sitting comfortably? Ergonomie im buro 1

Adjust your chair –
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  • There should be a space between the edge of the chair and the back of your knees, about the size of your fist
  • Adjust the seat depth accordingly
  • Your feet should be on the floor in front of you
  • Your thighs should be slightly below your hips
  • You might need to use a footrest or need to adjust the height of the desk

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2

Keyboard and mouse replacement –
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  • Keyboard and mouse should be positioned so you keep your elbows to your sides, shoulder-distance apart and as level as possible with your arms at or below a 90-degree angle
  • This way, the muscle load is reduced and you're not straining
  • The keyboard should ideally be positioned with a negative tilt - never use the kickstands provided underneath most keyboards

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3

Position your screen(s) –
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  • Sit back and extend your arm. The tips of your middle finger should land on your screen
  • Tilt the monitor down slightly to avoid glare
  • If you have two monitors, set them up side by side, and place the secondary monitor off-centre
  • Your eyes should land on the address bar. If not, lower or raise the monitors using the built-in option or with risers

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4

Use a Headset –
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If you frequently talk on the phone and type or write at the same time, use a headset rather than cradling the phone between your head and neck.

Experiment with various styles until you find the headset that works best for you.

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5

Sit-to-Stand Desk –
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Workers who used sit-stand desks were 78% more likely to report a pain-free day than those who used regular workstations, according to a Stanford University back pain study.

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Remember! Get up and move!

back pain

Take a break at least once an hour to walk around the office or stretch

Back pain is one of the most common conditions reported by adults across Europe. In fact, it is estimated that half of the European population will suffer back pain at some time in their lives and in excess of a third of the European workforce suffer from low back pain.*

These stats not only result in sickness absence, but lost of productivity and the stress that comes from managing pain and discomfort on a day to day basis.

No matter how ergonomic your workstation is, stretching your body is the only thing that can combat the health issues that arise from prolonged sitting.

*The Impact of Back Pain on Sickness Absence in Europe