Ergonomics in the office – so you are sitting correctly

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Ergonomics in the office – so you are sitting correctly


Long hours of Staring at a screen, Sitting in the same posture – all of which claimed the health. “He who establishes his or her job in the office, ergonomic, helps health to avoid damage,” says Roland Kraemer, an expert on Workplace health promotion of the AOK-Bundesverband.

What is ergonomics?

Ergonomics is the science of the physical performance capabilities and performance limitations of the working people. Is examined also, such as the man and his working conditions best match. An ergonomic workstation in the office is a computer monitor with high resolution, proper illumination without reflection, the right distance to the screen and the right room climate, for example.

It is also important, with tables and chairs to the users. “An office chair should be adjusted to the body proportions of the person who sits on it,” explains Roland Kraemer. “As a Trainee for example, many stations in one operation. He should set the chair and the work table is always on its needs. Similar applies also in the case of Job-Sharing or Job-Rotation.”

Thorough Testing before buying

Who always sits in the same posture on his chair, charged to the spine unilaterally. “Dynamic Sitting” can help to avoid such one-sided loads. This means that the Position is always changed. “Due to its design, the chair ensures that you can lean to move on him again and again, for example, changes in the front Seating position or back,” explains AOK-expert Roland Kraemer. “There is not the right chair for Everyone. Extensive Testing is announced at the time of purchase.”

Fixed position on the five reels

The chair should firmly stand on five castors, easy to be adjustable and not wobble. “Use the entire seat surface,” advises Roland Kraemer. “The backrest should support the natural shape of the spine when Sitting – especially the lower and middle area of the spine.” The front part of the seat should be rounded and well padded. This avoids that the blood circulation is disturbed in the legs.

It is also important to ensure adequate legroom and plenty of room to move. Jobs, where the legroom is restricted, are unsuitable because they force you mostly to a cramped posture. The height of the work table and the height of the seat should be coordinated.

Right seat height means: The legs should be about 90 degrees or a little more in the knee joint is bent, if the feet are on the ground. The same angle applies for the elbow joint, when the arms horizontally on the work surface. The work surface can not be made lower, then a footrest will help. Knees and thighs should not face to the underside of the table.


Incorrectly designed workplaces can also be for eyes harmful. For you screen work, hard work. The eyes can be strain when the screen is of poor quality, incorrectly, and not enough screen breaks. The screen is best so that the direction of view of the one who works, runs parallel to window and lighting. The distance of the eyes from the flicker-free Monitor should be approximately 50 to 70 centimeters.

During the work of the head should be tilted in a more natural position to the front. Long and Sitting in the wrong position strains the back, shoulder and neck area and hurts especially the intervertebral discs. But it can also lead to circulatory disorders or cardiovascular problems. Therefore, one must move also in the workplace on a regular basis. A tip is not to have all the documents on the table, but to put some files in a Cabinet that is a little far. So you have to get up in between from time to time.

Regular Exercise

“An ergonomic workplace is not a substitute for the regular exercise,” explains AOK-expert Roland Kraemer. “Who sits in the office all day, should operate in the evening sporty. This creates a balance to the stressful work on the screen and to one-sided posture in Sitting.” By the way: the right (working)climate and the atmosphere in the offices are crucial for the well-being. A couple of green plants or a few pictures of each room-friendly appearance. If the climate between colleagues and superiors is true, it is also the job satisfaction is higher.