Reviewing and working with ergonomics in working enviroments is important! Here are just some of the reasones why you should work with ergonomics:
- Minimize the risk of various types of injuries, both physical and mental
- Preventing stress
- Provide the conditions for a social workplace
Humans are affected by both our physical work environment and by the psychosocial work environment, ie how we stand or sit, how the light, the temperature and the sound image look and how we feel, how the stress load and conflicts at work are handled to name a few factors.
ERGONOMIC TIPS FOR OFFICES
Stand as often as possible. The body does not feel good about sitting all day. If you stand up on a working day, you can double your energy consumption compared to if you are sitting. Sitting down all day also increases the risk of cardiovascular disease and type 2 diabetes. It is good to get up after lunch so that the lungs and digestive organs have room to function unhindered. If you sit down, the abdominal pressure can affect the work of the internal organs. If you stand up and work, you get stronger muscles and skeletons, better balance and also a positive effect on the cardiovascular system.
HOW TO SIT AT A COMPUTER
- Sit straight in the back with lowered shoulders. With the chest.
- Hold your head high and pull in your chin.
- Let your elbows rest against your body so that they work close to your body.
- Hold 90 degrees in the elbow joint, knee joint and hip joint so that the blood can circulate freely.
- Don't sit with one leg over the other.
- Take breaks every now and then and stretch or move on. Take care to stretch your wrists, shoulders, arms, neck and back.
- The seat you sit on should have a seating area that is spacious and an adjustable seat cushion.
- The backrest should support the entire back and follow the lumbar region.
- You should be able to reach the floor with both feet.
HOW TO WORK STANDING UP
- Stand with straight back near the desk.
- Have the weight distributed evenly over both feet.
- Have 90 degree incline in the elbow joint so as not to burden the neck muscles.
- Shoes with built-up soles make the body more comfortable for the whole body. Avoid high heels and flat soles.
- A relief mat relieves your feet, knees, hips and back.
MORE TIPS WHEN WORKING WITH COMPUTERS
- Do you talk a lot on the phone - use headset.
- Your computer screen should be free from flicker, reflections and mirrors and have clear contrast and sharpness.
- Have writing and keyboard at a height that keeps your shoulders down and relaxed.
- Keep a distance of 50 cm between eyes and screen.