You spend a lot of time on your computer? Ergonomics at work is important because many people complain of muscle and bone pain. Why ? Because your body has been made to be constantly moving.
However, being able to adopt a good ergonomic posture avoids pain
Here are 5 golden rules to adopt for good ergonomics at work
- Good sitting position
Good posture should be effortless and tired, it should be painless and symmetrical.
Head and spine :
The head should be aligned with the spine. In the sitting position, the knees and ankles are slightly “open”. The upper body should be slightly tilted forward but aligned
The wrists are aligned with the forearms
- Adjust your equipment
The chair must be adjustable in height, and allow an inclination. The back can be maintained in good working conditions. Opt for a chair that pivots at the base to prevent twisting, and add a footrest to limit lumbar tensions.
Computer screen :
It should be placed at an angle of 10 to 30 degrees below the line of sight (ie when you look horizontally in front of you).
If you are using a laptop :
In case you are using a laptop, it is necessary to use another computer monitor. This makes it possible to adopt an ideal ergonomic position for the body
- Optimize the work surface
The usual work surface :
To avoid muscular dysfunction, it is recommended to place the objects usually used near you.
The ocasional work surface :
For occasional items, it is best to place them out of reach. Thus, this forces the worker to seek them, thus stimulating the blood circulation at the same time.
Reduce the work with the mouse :
Permanent use can cause tendinitis. To avoid this, you should reduce the use of the mouse by learning some keyboard functions or buying an ergonomic mouse.