Ergonomics: how to adapt your workstation?
Ergonomics at work is great. But putting ergonomics into practice is even better... Posture, organisation of the work surface, recommendations ... In cooperation with the ergonomists of Ergonomades, we give you concrete advice on how to work ergonomically!
Ergonomics: we are all different, we are all concerned!
We all spend a lot of time in the office, sitting and working in front of a screen. Therefore, it is important to determine the most suitable workstation for each person in order to reduce fatigue and prevent tensions.
Designing an adapted workstation requires taking into account the differences between individuals. It is therefore preferable to choose equipment that is adjustable and can be set according to different criteria, such as:
- physical characteristics (large versus small)
- age
- medical history (e.g. reported musculoskeletal disorders)
- eye problems (especially nearsightedness)
- physical perception (discomfort, pain, degree of fatigue)
In addition to adopting more ergonomic equipment, it is also necessary to adopt gestures and postures that reduce the negative effects of office work.
How to adjust your workstation ergonomically?
When setting up your workplace, there are a number of things to be taken into account:
- your elbows should be positioned at a 90° angle
- the back should be straight or slightly backward
- the head should be straight or slightly forward
- the keyboard should be placed between 10 and 15 cm from the edge of the desk (no further!)
- the height of the computer screen should be in line with your eyes
How to organise one's worktop ergonomically?
Ergonomists have made recommendations for designing a computer workstation, but one must always bear in mind that people's physical characteristics differ, as do their needs. The idea is to position your work tools close to or further away from the computer, depending on the frequency of use.
- Place the most used objects in a semicircle around the office chair.
- Position documents between the screen and the keyboard (using a document stand) to avoid bending or twisting the spine.
- Place objects that are only occasionally used out of reach, so that you have to get up to fetch them: an opportunity to move around and stimulate your blood circulation.
- Favour the use of the keyboard over the mouse to reduce tension in the arm. Example: memorise some functions and shortcuts to avoid having to click.
- Ensure that there is enough space to move your chair freely (swivel, move forward or backward).
- Keep the space under your desk clear to allow for sufficient leg and foot room for a natural posture.
Now you are ready to work while respecting your body! One last piece of advice from Evelyne Yalbir (ergonomist from Ergonomades): "Adopting the reference posture and choosing adaptable and adjustable furniture are not enough to prevent musculoskeletal disorders (MSDs); you have to change your posture, vary your tasks, take short but frequent breaks and do physical exercises." Think about it and above all take care of yourself!