Back pain is not necessarily connected with the work at the desk at first sight. Rather, we are thinking about furniture packers or construction and storage workers, who have to lift heavy weights every day. However, the long sitting at the desk to back and spine does not go by without a trace, especially if your workplace is set up incorrectly. Sitting with crooked backs, too high or too low a chair, or an inappropriate keyboard will put a strain on your body unnecessarily. There are other problems.
The optimal desk
If your workplace is badly lit, the monitor is too dark or light, the keyboard is unsuitable, or the mouse is ergonomically poorly shaped, other complaints such as the eyes, neck, or hands are just a matter of time. Unfortunately, most people do not think of an ergonomic optimization of the workplace until the first complaints have already been received - on the other hand, late is, of course, better than ever.
Choosing the right office chair
The classic desk may even be height-adjustable, but the effort to adjust the height optimally is only the fewest. A height of the work surface optimized for the seat height or body size is essential for ergonomic and back-friendly work. Basically BAuA recommends a computer depth of 100 centimeters when working on a CRT monitor with a 17-inch diagonal. This should be the case in the fewest offices. TFTs are standard and thus table depths of 80 centimeters are sufficient.
Set up screens correctly
In recent years, a number of studies have shown that muscular and skeletal disorders can be significantly reduced during desk work under certain conditions. A prerequisite for this is, in the first place, a desk which can be adjusted between 68 and 118 centimeters, thus enabling the alternating work sitting or standing.
Keyboard and mouse
40 MILLIONS MISSED ON THE ACCOUNT OF BACKGROUND.
Technician health insurance
It is true that this result could be achieved by an additional standing console, but this is often less used for working, but rather used as a storage space. In addition, you would have to carry the computer or at least keyboard, monitor and mouse on the desk - and who would want to do this regularly? However, the desk should not only be adjusted as described above, but the whole thing must of course be done quickly and without tools.
With modern desks, the electric or gas spring function simply by pressing a button. Some models can even be adjusted from the PC and move a bit in the opposite direction when the plate encounters a resistance during height adjustment. This prevents a cable from being pinched or severed.
A desk that can easily be adjusted in height is, of course, particularly important when several employees alternate between workplaces. Even from brand manufacturers, such desks are available at prices starting at around € 400 and are in any case a worthwhile investment.
A desk should ideally be at least 160 centimeters wide, so that there is enough storage space. The table should be made of plastic or wood, surfaces of metal or glass often mirror and also feel unpleasantly cold. The BAuA recommends a maximum thickness of 30 millimeters, additional metal frame constructions should not be present.
Below the table, the leg clearance should not be restricted by standing computers, trash bins or storage areas, so that the legs can be extended and moved. Cabinets under the table should have castors, so that they can easily be cleared out of the way when leg clearance is required. Cables should be installed in ducts to prevent the feet from getting caught in them.
Just as important as a good, height-adjustable desk is an ergonomically optimized office chair. The first requirement for a comfortable, safe office chair is at least five roles, which must be available. Brakes on at least one roller usually prevent unintentional rolling away, provided the floor is smooth and thus unbraked. However, if the office has a "slow" carpet floor, it can be used as a brake.
The chair should be spring-loaded to avoid impacts on the spine during setting. The backrest should also give way when leaning backwards. A good office chair also has armrests, which not only increase comfort, but also relieve the neck. However, the armrests must not be placed so as to limit their mobility. All in all, the chair does not only have to adjust the seat height, but also the armrests and backrests.
Armrests which can not be adjusted in height can easily come into contact with the table top. The BAuA recommends a coupled seat backrest adjustment (synchronous mechanism) as it promotes a simple and dynamic change in the sitting position and relieves the intervertebral disc.
If, on the other hand, the seat surface remains fixed, while you lean the backrest backwards, an unhealthy and uncomfortable seat angle is created which you should avoid. In the trade are offered office chairs with tilting and tilting mechanism, which allow a pendulum in the chair similar to a seatball. The back and armrests can still be used. Typically, the seat should be comfortable and ergonomic. Best to sit on the new chair before buying in business sample. A "blind purchase" on the Internet, on the other hand, can easily go wrong if the seat does not fit perfectly to the back.
The ergonomic working day
Saddle-shaped seating surfaces are praised by some manufacturers as particularly positive for good physical performance. Again, the following applies: Before the purchase, you must absolutely own! You should also pay attention to a rounded front of the seat. If, on the other hand, the front edge is too straight, this can lead to blood circulation problems in the legs. The material for the upholstery of the chair should be breathable, antistatic and non-slip, so that you do not sweat too much or even "stick" to the chair pad especially in the summer.
Tip: Under certain circumstances, the health insurance companies will pay the seat solutions.
A screen must be as large as possible so that a reasonable work is possible at all. The BAuA recommends a picture diagonal of at least 17 inches for word processing, for the predominant use of graphics or presentation programs of 19 to 21 inches or more. In addition, the screen must be freely movable, rotatable and sufficiently tiltable. An angle of inclination of about 35 degrees is used here as the key figure. The screen should be placed on the desk centrally in front of the user and in no way obliquely or laterally, to prevent twisting of the neck. The viewing direction should necessarily be parallel to the window or the room lighting in order to prevent reflections and thus an overexertion of the eyes.
The distance between the eyes and the screen surface should be at least 50 centimeters. However, this distance depends on whether the entire screen has to be captured or, as in the case of the word processing, only a part of it. In general, for example, in the graphic processing, the whole screen is captured, the screen should be a little further away than normal. Here distances of 80 centimeters and more apply. The top line of the monitor is typically a little below the eye level. In any case you should not have to look up. A glance slightly downwards is for the eyes the least strenuous and thus prevents fatigue. In addition, the neck is not strained when looking down.
In order to ensure the optimum position of the monitor, it should be height-adjustable and can be lowered down to table level. Otherwise, you need to work with documents such as books or the like to bring the screen to the optimum height. This is not a particularly good option, however, because you will not be able to adjust the height if it is too complicated.
According to a study by the Fraunhofer Institute in 2009, working with two or more monitors is 35 percent more effective than with a single monitor. The monitors used should have the same resolution and should not be placed in a straight line next to each other, but in a half-bridge so that the viewing distance to the monitor always remains the same. If you use two or more monitors, you should not turn your head to look at the other screens but move with the chair in its direction. Monitors should not be placed on top of each other, since you need to look up.
Ergonomic keyboards have been around for many years. They are understood to be lightly curved keyboards, which are bent outwards in the middle, in which the hands rest at a natural angle and the wrists do not have to be kinked. People who write with ten fingers find in these keyboards the ideal writing instrument. Ergonomically shaped keyboards are not only curved outwards in the middle, but they are also curved. This design prevents twisting of the hands and ensures a much better posture. However, if you prefer a proven "two-finger search system", a conventional, straight-forward keyboard is generally better suited because the fingers are not raised anyway, but are raised for each stroke.
However, in any case, it is important that the keyboard is not too high so that the hands do not have to be raised and the wrist does not have to be bent. The hands should always be relaxed, relaxed and natural. There must be sufficient space in front of the keyboard to place the wrists. Many keyboards have a generously dimensioned handlebars in front of the actual key area. If you have to enter larger numbers, you will be better off with a separate number pad. These can always be optimally positioned when they are needed.
What is true for keyboards, in the widest sense also for mice. Many mice are either too small or too large and do not allow for natural hand hold. The hand is naturally placed on the mouse and allows right and left clicks without lifting or large movements of the hand. Keyboard and mouse should be placed as close to each other as possible, to avoid larger paths when encircling.
The mouse should not be placed too far to the right or too far to the left so that the arm can be held straight from the body to the mouse. Difficulty is the positioning of the keyboard and mouse, especially when the keyboard is wide and has an integrated numeric block. The ideal arrangement of the mouse and keyboard is hardly achievable because the mouse will almost always be to the right of the ideal position. In this case, the arm would have to be moved outwards to operate the mouse. It would be better to either use a narrower keyboard or move the keyboard to the left when you use the mouse for a long time.
In addition to the technical equipment with height-adjustable tables, ergonomically designed chairs and arched keyboards, you should also ensure that the actual daily routine meets the health requirements. It is important that you do not spend your working day in a completely unchanged attitude.
If you have a desk that can be lifted to the top, you should take advantage of it and work for some time. You should change your stand and place a footrest under the table. If you do not have a table with height adjustment, you should change your seat position often and sit upright in the seat, lean back and lean forward and also get up regularly and walk a few steps.
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