How can one improve ergonomics in the workplace?
April 20, 2023 | 30,00 EUR | answered by Erika Keck
Dear doctor,
My name is Bernd Hahn and I have been working in an office job for many years, where I spend several hours at my desk every day. Lately, I have been experiencing increased problems with back pain, neck tension, and headaches, which I attribute to inadequate ergonomics at my workplace.
My desk and chair are not optimally suited to my body size and posture, and the height and distance of the screen are not ergonomically correct. I have tried to improve my posture and take regular breaks, but these measures do not seem to be sufficient.
I am concerned that the poor ergonomics of my workplace could cause long-term health issues and would like to know how I can improve the situation. Are there specific measures I can take to make my workplace more ergonomic? Should I get a new chair or desk? Are there exercises I can do regularly to strengthen my back and neck muscles?
I appreciate your recommendations and advice on how to optimize my workplace ergonomics and alleviate my symptoms. Thank you in advance for your help.
Sincerely,
Bernd Hahn
Dear Mr. Hahn,
Thank you for your message and your trust in my expertise in occupational medicine. I am sorry to hear that you are suffering from back pain, neck tension, and headaches due to inadequate ergonomics in your workplace. These complaints are unfortunately very common in people who spend a large part of their day sitting and do not pay attention to having an ergonomic work environment.
It is very important that you take measures to improve your workplace ergonomics to avoid long-term health problems. Poor posture at work can lead to chronic back pain, tension, and other complaints.
To improve your situation, I recommend the following measures:
1. Check the height of your desk and chair: Ideally, your desk should be set up so that your forearms can rest on the tabletop at a 90-degree angle and your thighs should also be at a 90-degree angle to the floor. Your chair should have an adjustable backrest and seat height to allow for an ergonomically correct sitting posture.
2. Ensure that your screen is at eye level: The screen should be at a distance of about an arm's length and the top of the screen should be at eye level to avoid neck tension.
3. Take regular breaks: Stand up every 30-60 minutes, do some short stretches, or take a few steps to relieve your muscles.
4. Use ergonomic aids: If necessary, you can get an ergonomic chair, mouse, or keyboard to improve your posture.
5. Do regular exercises: There are specific exercises to strengthen your back and neck muscles that you can do regularly to prevent tension. A physiotherapist can recommend individual exercises for you.
It is important that you consistently implement these measures to alleviate your complaints and avoid long-term health problems. If the complaints persist, I recommend seeing a specialist in orthopedics for further examinations.
I hope that my recommendations help you optimize your workplace ergonomics and alleviate your complaints. If you have any further questions, I am happy to help.
Best regards,
Erika Keck, Occupational Medicine Specialist
