Everyday ergonomics

• Ergonomics does not mean sitting perfectly, but working in a position that can be easily adjusted and changed.
• A well-equipped VDU workstation is tailored to your body, not the other way round (chair, desk height, monitor, input devices).
• The same basic principles that apply to people working in offices also apply when they are working from home. Laptop work is better with an external keyboard and mouse and with an additional screen for longer periods of use.
• Short interruptions, standing and small movements support variety in day-to-day work

For many people, their working days consist of sitting, working at a computer screen and repetitive hand movements. This is not a problem in itself, but can promote one-sided strain if the posture and workplace are not suitable or if there is a lack of variety. The aim of ergonomics is to design working conditions in such a way that stress remains manageable and the body can work as efficiently as possible.

Sitting for extended periods of time reduces the activity of large muscle groups, and the position of the head, shoulders and hands can often remain virtually unchanged for hours at a time. Typical consequences are fatigue, tense shoulders, a stiff neck or the feeling of heavy legs. Screen work also introduces additional visual requirements, such as appropriate viewing distance, freedom from glare and viewing direction. Among other things, Suva recommends regularly changing positions, consciously planning short breaks and remembering to look into the distance (Suva, 2020).

A good workstation can be adjusted so that shoulders remain relaxed, the back is supported and hands can work comfortably. Suva cites simple points of reference, such as feet in contact with the floor, a knee angle of approximately 90 degrees or slightly more and a backrest that gently supports the back.

The best posture is the next posture. Instead of looking for the perfect sitting position, it helps to vary it more often: stand up briefly, walk a few steps, loosen your shoulders, or alternate between sitting and standing. Dynamic sitting or alternating between sitting and standing is also explicitly recommended when working from home.

Glare and reflections increase strain. Suva recommends positioning the screen and desk so that light preferably enters from the side to avoid reflections.

• Feet are in firm contact with the ground, thighs are mainly on the seat, knees at about 90 degrees or slightly more.
• Backrest supports the back, dynamic sitting is possible, for example with a backrest that can be released.
• If the desk is not height-adjustable, adjust the chair so that the desk height matches your elbow height and use a footrest if necessary.

Suva uses the elbow rule as a guide for the desk height: in a relaxed posture, your elbow height should match the desk height plus the keyboard height.

• Position the keyboard and screen straight in front of you so that your upper body is not permanently twisted.
• If possible, place paper documents between the keyboard and the screen, ideally on an inclined surface.
• Keep the space under the desk free so that legs have room to manoeuvre.

• Position the monitor so you look at it straight on, keeping a distance slightly more than an arm’s length.
• If text appears too small, adjust the zoom setting rather than leaning forward.
• If you have two monitors, place the primary screen in the centre and the secondary screen to the side at the same distance, or align both symmetrically if used equally.

• Light should preferably come from the side, avoid reflections, use glare protection if necessary.
• Choose a position for your phone, water bottle and frequently used documents so that they don’t have to be constantly moved around.
• For frequent video meetings, the camera should be positioned at eye level so that the head does not constantly tilt downwards.

SECO describes working from home as a form of work where the legal health and safety regulations apply regardless of the workplace location. In practical terms, this means that even at home, it is worth having a dedicated workspace where your hardware can stay set up.

The screen and keyboard of the laptop are coupled. As a result, the screen is often positioned too low and the hands too close to the body. Suva recommends the use of an external keyboard and mouse when working with a laptop for longer than an hour. An external monitor may also be worthwhile for longer durations on the laptop. The ETH information leaflet also recommends using a separate keyboard and mouse, and an extra monitor if possible, to improve ergonomics (ETH Zurich, 2020).

• Stable desk and chair that allows you to sit with your feet on the ground.
• Place the laptop on a raised surface to avoid having to look down too much, and use an external keyboard and mouse.
• Aim the light so that there are no reflections and do not look directly into the backlight.
• Remove tripping hazards, for example loose cables or objects on the floor.

Not every home office is ideally equipped. If you work with a kitchen chair, small adjustments can often deliver improved ergonomics: a cushion can raise the seat height, a small towel against the lower back can provide support, and a footrest can provide relief if the sitting position is too high. Variety remains important, so get up regularly and walk for short periods.

• Incorporate more micro-movement: stand up often and walk briefly instead of staying in the same position for a long time.
• Take the strain off your hands and forearms: keep the mouse and keyboard close to your body and support your forearms.
• If in doubt, have a professional evaluate your workstation, for instance as part of internal workplace safety measures.

The two go hand in hand. A good chair helps you to find a relaxed position. A correctly positioned monitor reduces the tendency to lean your head forwards. Suva offers a compact checklist for specific adjustment instructions.

Standing can help vary your posture, but it is not a substitute for movement. A combination of sitting, standing, and walking works well for many people.

If you often use a laptop, investing in an external keyboard and mouse is usually the first step. An external screen may be useful for longer periods of use.