Consulting in work ergonomics
Modern times are becoming synonymous with sedentary work. Despite the large number of people working with computers, there is very little awareness of how to properly adapt the work environment and mode.
What is ergonomics?
Ergonomics designs the work environment and adapts work tasks and processes with regard to the physical and mental needs of the person. It is a comprehensive approach that helps work performance, but not at the expense of your health.
In short, we can say that the aim of ergonomics is to adapt the work environment to the person and not the other way around.
Goals and benefits of work ergonomics
Prevention of health problems
Improving work efficiency
Creating comfort at work
Prevention of emergence
injuries
Reduction of error rate and stress
Increasing work productivity
Ergonomics of working with PC
A healthy body when working at a computer is affected by a large number of factors and cannot be reduced to just the right seat and a good chair. Equipment plays a big role, but so does its correct setting and way of using it, working mode, enough movement at work or outside it, mental stress or job satisfaction.
Below is a list of working conditions that have an effect on ensuring that your body does not suffer too much at work.
Ergonomic equipment
High-quality and individually adjustable equipment should be the absolute basis, because the quality and comfort of the chair, in which we sometimes sit for more than 120 hours a month, are undoubtedly important!
Ergonomic setting
Good equipment does not necessarily mean good and individual settings. In addition, our old sitting habits come into play, which can put undue strain on the body even with perfect equipment.
Working mode
Great equipment and quality settings can lose their meaning if we work 10 hours a day without long breaks and with insufficient movement and mental hygiene.
Joy
from work
Of course, work that we don't enjoy at least 50% of the time also affects our posture, muscle tension and overall mental well-being.
Mental
load
As part of overall health, let's not forget about mental stress. Tight deadlines, bad relationships in the workplace, high demands from management, workplace bullying or perfectionism and insufficient evaluation.
Disturbing
factors
These are mainly acoustic or visual factors. Disturbing sounds, walk-through office, poor lighting, inappropriate position of the computer in front of the window, but also, for example, the impossibility of setting the temperature in the office, opening the window, etc.
Body
flexibility
Significant hypermobility can lead to a greater tendency to sit at work with a rounded back or to faster muscle fatigue. On the other hand, for example, the shortening of the back of the thighs and the limited mobility of the hips will tempt us to slide under the table more often, etc.
Cardiovascular system
In order for our muscles to better withstand the long static load that working at a PC brings them, it is good to have a trained cardiovascular system.
Ergonomic equipment
The quality of office equipment should correspond to the amount of time we spend using it. At the same time, it should respect the individual needs and physical disposition of each person - in short, it should fit you perfectly. Many people underestimate the equipment of the office or do not think about it until the pain appears.
Chair
Ergonomic, anatomical, orthopedic or even medical? There are many terms, but defining the best computer chair is not easy. So how to choose an office chair for a PC?
First and foremost, always try the chair in person, don't buy online. The chair should be swivel and adjustable with adjustable lumbar support, seat depth and armrests (ideally in 4 directions). The armrests should be as close to the backrest as possible, and a headrest is also suitable. Consider the material well, which can be essential in the summer months. We recommend having the possibility to adjust the backrest lock and its stiffness and above all to make the chair subjectively comfortable for you!
Desk
When choosing a table, most of the questions will probably be directed to the possibility of setting its height, which is absolutely essential, especially for people of smaller or, on the contrary, above average height. We see the greatest advantage not so much in the possibility of standing while working, but in a really individual setting of the table in relation to the height of the chair, or the height of your figure.
Therefore, we recommend having a table with at least a mechanically adjustable height. A standing desk, or an electrically adjustable desk for standing work, is of course a great advantage in the right working mode.
Screen
First of all, the monitor should be large enough. Working on a small laptop in full working mode is not suitable. If there are more monitors, they should be symmetrical (next to each other with a gap in front or above each other). Also emphasize the distance from the body, a simple recommendation is the distance of an outstretched hand.
Keyboard
If you don't need to type numbers often, we recommend short keyboards without a numeric part (for a better hand position with the mouse). Ergonomic keyboards can be an advantage, but they are often very difficult to get used to.
Mouse
We definitely recommend an ergonomic mouse. As with the keyboard, it can be difficult to get used to, and for some professions that need to work with very fine motor skills, they can be too sturdy and impractical. Before buying, it is a good idea to try the mouse in the store to see how it fits in your hand and how it fits you.
What equipment do we recommend?
In our office, we have a lifting desk and an ergonomic chair from the Czech brand Delso, which has been engaged in the production and sale of ergonomic equipment for a long time.
Ergonomic aids
You don't want to invest in expensive equipment, but would still like to improve your workplace? Below are some of the great and cheap gadgets from our point of view.
Laptop holder
Working on a laptop all day is particularly demanding for the cervical spine and neck. A simple solution is to support the laptop and add an external keyboard and mouse.
Overball behind your back
Even if you have an ergonomic chair, using a largely deflated overball under your hips or thoracic spine can be very beneficial and relieving.
Papers holder
A common mistake when working with a PC is putting papers in front of the keyboard. Put your papers in a holder, move the keyboard closer to your body and relieve the pain between your shoulder blades.
Foot pad
If you are short and the table is too high for you, it is always better to support your legs and adjust the height of the chair so that your elbows form a 90-degree angle.
Risks of poor work ergonomics
Why not underestimate proper ergonomics? A poorly set work environment and inappropriate ergonomics in the workplace can lead to a whole range of long-lasting physical and psychological problems.
Muscle and joint pain
If you sit for a long time, you may suffer from back, lower back or coccyx pain. You also regularly visit us with hip or knee pain when standing up, pain between the shoulder blades and cervical spine or carpal tunnel and tennis elbow.
Visual
difficulties
Staring at the computer for a long time can bring fatigue and even burning eyes, blurred vision or watery eyes. Decreased blinking while working, in turn feeling of dry eyes. The tension of some muscles can also cause pain behind the eyes.
Psychological consequences
A poorly compensated sedentary occupation can lead to frequent irritability, chronic fatigue, insomnia, etc. A poorly set environment can, on the contrary, reduce concentration and performance.
Impaired blood flow
Sitting too much without moving can contribute to leg swelling, varicose veins and a higher risk of cardiovascular disease.
What you will get from your visit
01
Proper setting of the work environment with an emphasis on pain prevention.
02
Treatment of painful places caused by incorrect habits.
03
Explanation of the cause of the pain in the context of your job position.
04
Recommendations for specific ergonomic equipment and aids.
05
Individual set of compensatory exercises.
Ergonomics at the workplace in a company or office
Adjusting work ergonomics is always great and most effective right at your workplace. Counseling can thus take place directly in your company for several employees or individually at your workplace.
Who have we already advised?
We have extensive experience with consulting in companies
