How can I improve my workplace ergonomics?
August 14, 2022 | 30,00 EUR | answered by Ludwig Born
Dear team of the online consultation,
My name is Yvonne Reuter and I have been working in an office job for many years. Lately, I have been experiencing increased problems with back pain and tension, especially in the area of my neck and shoulders. I suspect that this is related to my workplace ergonomics and would like to know how I can improve it.
My current workspace consists of a desk, an office chair, and a computer. The screen is directly in front of me on the desk, which means I constantly have to bend my head forward to look at it. Additionally, my chair is not ergonomic and does not provide sufficient support for my back. The height of the desk also seems to be suboptimal, as I often end up with tense shoulders and a stiff neck.
These issues not only affect my work, but also my overall quality of life. I am concerned that my symptoms could worsen if I do not take action. Therefore, I would like to know what measures I can take to improve my workplace ergonomics and alleviate my symptoms.
Are there specific adjustments I should make to my desk or chair? Should I consider getting an ergonomic mouse or keyboard, for example? Are there exercises I can do regularly to strengthen my back muscles and prevent tension?
I would be very grateful for your advice and tips on how to optimize my workplace ergonomics and reduce my symptoms. Thank you in advance for your help!
Kind regards,
Yvonne Reuter
Dear Yvonne Reuter,
I am sorry to hear that you are suffering from back pain and tension that could be related to your workplace ergonomics. It is important that you take steps to alleviate your discomfort and prevent further aggravation. An ergonomic design of your workspace can play a significant role in this.
First and foremost, it is important that your screen is at eye level to avoid constant bending of the head forward. You could, for example, use a monitor stand to adjust the screen to the correct height. This will also relieve your neck.
An ergonomic office chair with adjustable seat height, backrest, and armrests can help you maintain a healthy sitting position and provide optimal support for your back. Make sure your feet are flat on the floor and your knees are bent at a 90-degree angle. Your forearms should rest on the table and your wrists should be straight to avoid tension in the shoulder and neck area.
An ergonomic mouse and keyboard can also help keep your wrists in a neutral position and prevent strain. These small adjustments can lead to an improvement in your symptoms in the long run.
In addition to ergonomic design of your workspace, regular breaks and movement sessions can be helpful. Take a short break every 30-60 minutes to stand up, stretch, and do some simple exercises to strengthen your back muscles and prevent tension. Exercises like shoulder circles, neck stretches, and back stretches can help loosen your muscles and promote circulation.
It is important that you also pay attention to good posture outside of work hours and incorporate regular exercise or other physical activities into your daily routine to strengthen your back muscles and prevent tension.
I hope that these tips help you improve your workplace ergonomics and reduce your symptoms. However, if your symptoms persist or worsen, I recommend seeking advice from a doctor or physiotherapist for individual consultation and treatment.
Sincerely,
Ludwig Born
