Ergonomic working: 4 tips for a back-friendly sitting position

If most of the working day is spent sitting in the same chair, it should be chosen carefully Prevent back pain and long-term health consequences. There are different models of office chairs, for example:

• Work stool
• Office stool
• Office chairs with armrests
• Office chairs with rocker mechanism
• Executive chair
• Designer office chairs

Which type of office chair you choose depends entirely on your personal taste. In any case, care should be taken to ensure that it is one height adjustable chair because they are particularly suitable for ergonomic work. With the help of one Gas spring Lifting and lowering movements are enabled and cushioned so that the chair can be individually adjusted to the optimal seat height.

The right desk is at least as important as the office chair. You should definitely pay attention to this The height must be taken into account and tailored to the individual needs of the person working is. The right location in the office or home office also plays an important role.

2.1. The correct height of the table is crucial

Conventional desks always have a height of 72 cm. Similar to the office chair, it is also similar to the desk Height-adjustable model is highly recommended, as the optimal height depends on your body size and can vary by 20 to 30 cm.

Not only do these adjustable tables allow different people to work in the sitting position that best suits them, but they are also suitable for standing work. This will, for example the circulation is stimulatedwhich is very important during a long working day.

However, in addition to the many advantages, there are also some disadvantages of working while standing:

The table makes it clear that standing for too long can be just as harmful in the long term as sitting for too long. One of the prerequisites for ergonomic work is therefore Pay attention to enough variety and listen to your own body’s needs. This means that the respective advantages of both working methods can be used without regularly causing physical problems.

A notice: For working people who generally do their work on a computer and therefore mostly while sitting, experts recommend standing for around two hours a day.

2.2. The right location for the workplace

When setting up your workspace, you should definitely pay attention to the location of the desk. Basically: The more daylight is available and the less artificial light is needed, the better.

The Ideally, the desk should be positioned to the side of the window, so that enough daylight falls on the workplace without blinding you while working. This is particularly important when working from home and helps you work in a structured and ergonomic manner.

You should also ensure (e.g. in large offices) that you have at least 10 m² of space per workstation and that Room temperature between 20-22° Celsius lies.

Adjusting the office chair and desk correctly can quickly go wrong without prior knowledge. This is very important for ergonomic work and helps to protect your back while sitting. With these short step-by-step instructions you can ensure that not only the height of the office furniture, but also your own posture is correct:

1. Sit in your office chair.
2. Place your feet on the floor and make sure that your upper and lower legs are at right angles. Correct the height of the office chair if this is not the case.
3. Make sure your back is against the backrest and let your upper arms hang loosely.
4. Now place your forearms on the armrests or the table top.
5. Check whether your forearms and upper arms form a right angle and raise or lower the office chair if necessary.

In this position, the keyboard should be horizontal to your forearms and the screen should be between 45 and 80 cm from your eyes. This gives you the best conditions for a ergonomic work without back pain and tension. Should these still occur, Movement and exercises for the back recommended.