Ergonomics at the workplace how to prevent poor posture axa

Ergonomics in the workplaceDaily back pain, neck pain, and headaches: the result of poor posture in the workplace. Counteract this with more ergonomics at your workplace.

The physical stress at work

The cause of back and neck pain

They often suffer from back and neck pain? One cause could be your work at a desk. The settings and positions of the monitor, desk, chair, and mouse and keyboard play a crucial role in keeping your body healthy.

Daily incorrect stresses affect both the body statics and the musculature. Sitting for hours every day or slouching back posture in particular often lead to physical complaints. In addition, monitors that are too bright or dark can have a negative effect on the eyes. Impact the associated visual acuity.

Often, it is only when initial complaints become apparent that people think about a change at work. The solution: make the workplace more ergonomic. But what characterizes ergonomics at work?

We would like to make you as an employee and also as an employer aware of how important it is for your health to attach importance to an ergonomically optimized workplace. Not only in the office, but also in the home office. Put a stop to annoying back, neck and headaches in the future. The body statics stressed by desk work. Musculature can be significantly relieved by means of a few changes.

Ergonomics at the workplace how to prevent poor posture axa

What does ergonomics at work mean?

But what is actually meant by "ergonomics"?? The term finds its origin in the Greek language area: ergon (work, factory) and nomos (law, rule).

Describes with the term in the first place the regularities of human work.

More precisely, ergonomics aims to create optimal working conditions. Top priority: the physical. Mental health of the employee.

Include in the ergonomic workstation:

– Furniture – technology – room characteristics – but also work content – work environment and – organization of work

ergonomics at the workplace how to prevent poor posture axa

Incorrect posture

What posture is frequently observed at the workplace? An incorrectly adjusted office chair. Table usually provide for a curved hunchback posture. Armrests that are set too low cause the wrists to be subjected to high prere. Tucked shoulders often lead to uncomfortable tension in the neck and shoulder muscles.

Long not all employers take ergonomic considerations into account when designing their employees' workstations. Talk to your employer about the subject of ergonomics, because he is also interested in healthy employees.

Ergonomic office furniture

Ergonomic office chair

Let's start with the individual settings of the chair resp. Office chair. In any case, this should have the following characteristics:

– Comfort – flexible castors – movable backrest (in the optimal case equipped with a spinal support) – height-adjustable seat height and armrests

How to adjust your chair individually: While sitting in the chair, your feet are straight on the floor. It is important that the whole foot has contact with the ground. Your heel, meanwhile, is below your knees. The angle between the upper and lower leg, is in the optimal case 110° to 120°, but at least 90°. It is recommended that there be a distance of three fingers between the seat or. Front edge of the chair. the back of your knee.

An office chair suitable for your back has a spinal support and a flexible, movable backrest. These will help reduce an overly rigid and one-sided load. Please make sure that you are always in contact with the backrest. At best, the backrest should be curved at the level of the lower back to stabilize and relieve prere on the lumbar spine.

In addition, it should reach at least to the shoulder blades. Adjustable armrests on your office chair help to avoid hunched shoulders. Optimally adjusted armrests have a gentle effect on your neck area. Position the table at the same height as your previously adjusted armrests. The chair height therefore serves as a guideline for you to adjust your table accordingly.

Ergonomic desk

Features a good ergonomic desk should have in the office or home office:

– Height adjustability – a work surface of 160 x 80 cm – straight table edge without round or wavy edges – and a non-reflective surface

In principle, desks should be height adjustable. Usually this is the case, but most people do not bother to use this feature. Ideally, both body size and seat height should be taken into account when optimizing your workstation. Make sure your armrest is the same height as your desk top. Shoulders should be relaxed while you work. be able to hang down loosely. Adjust your desk so that there is about a hand's width of space between your thighs and the tabletop when seated.

Ergonomics at the workplace how to prevent poor posture axa

This is also part of ergonomics at work:

Make sure there is sufficient leg room to stretch without problems. Place trash cans, computer and Co., not in close proximity to your legs.

At a height-adjustable desk, also called a sit-stand desk, you can work in both a sitting and standing position. This allows you to alternate postures in the office. A significantly improved ergonomics at the workplace is created. As you work while standing, your shoulders hang down loosely. forearms rest relaxed on the table.

Unfortunately, neither the GKV nor the PKV usually contribute to the costs of a height-adjustable desk. First and foremost, subsidies are provided by the pension insurance carrier or the employers' liability insurance association. Only supported in individual cases if necessary. the GKV with a subsidy for the costs. In any case, check first with your pension insurance company and, if necessary, with your doctor. with your health insurance company if a height-adjustable desk is an option for you.

advantage of the height-adjustable desk:

– more energy – more freedom of movement – stronger ability to concentrate

Disadvantages of purely sedentary activities:

– Back pain and tension – quick tiredness – less activity

Did you know that sitting for too long, a tension of the Piriformis (muscle underneath the gluteus maximus)? This often also causes painful inflammation and irritation of the sciatic nerve.

Piriformis syndrome is an irritation of the sciatic nerve by the piriformis muscle, which is part of the hip muscles. How exactly it develops and is to be treated, is controversially discussed in expert circles. It can be said, however, that violent movements, incorrect posture or long periods of sitting can lead to compression of the sciatic nerve by the piriformis muscle. Possible consequences: Pain in the buttocks or in the rear area of the thigh – especially during rotational movements (for example, when crossing the legs). For the treatment there are different approaches. These range from massages to stretching exercises. Exercise therapy up to injecting anti-inflammatory steroids.

Mouse and keyboard ergonomics

Ergonomically shaped keyboards offer a significant advantage over conventional keyboards. Its shape is characterized by the fact that it was constituted slightly arched or divided in the middle and turned outwards. Because of this, the hands are resting at a natural angle, the wrists are unloaded. The ergonomic shape makes it easier to write with ten fingers. However, if you prefer typing primarily with two index fingers, a conventional straight keyboard is suitable. In this case, the hand is raised with every strike. Does not lie on permanently. To avoid a hunched back and leaning forward, the keyboard should be close enough to the body.

Nevertheless, it is important to note that the keyboard must not be too high. Make sure your hands are not raised and wrists are not bent. Rather, these ideally lie loose, relaxed and as straight as possible – a palm rest is usually preferred for this purpose.

The search for a suitable mouse for the ergonomic workplace is similar: the correct hand posture is decisive. The mouse must not be too big or too small. Left and right clicking should be done without a big movement of the hand. Make sure that your arm rests straight and that the mouse is not positioned too far to the left or right – so that the edge of the table and your forearm form a 90° angle. Place the keyboard in any case. The mouse close together. This is how to avoid long distances when moving your hoof while you work. It is also often used as a mouse pad with wrist padding or. -deposit preferred. However, the wrist should generally remain in a neutral position at all times.

Mouse arm syndrome sufferers are recommended an ergonomic mouse. It is characterized by its vertical handling and operability. The palm and the back of the hand are not turned downwards but sideways. In general, you should make sure that your arm is not under tension.

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