Healthy sitting at the office: these are the mistakes most likely to cause discomfort

1. The classic one: sitting still for too long without a break

   It’s not good for your health, nor is it good for productivity. Employees who exercise regularly outside working hours may also experience negative effects from spending many hours uninterrupted sitting. This applies to everyone: set a timer and move around for a moment every half hour.
   
   

2. Another common issue: a seating position that is too low

   If your seat is lower than your knees, your hips and lower back will ‘lock up’ and you’ll be more likely to slump. This creates more tension and triggers a chain reaction further up (neck and shoulders). So position your hip slightly higher than your knee; this will put you in a natural, neutral joint position.
   
   

3. Another common mistake: using the mouse with your arm outstretched, without any support for your forearm

   This results in constant increased tension in the arm, shoulder and neck.

Ergonomic benefits on a limited budget

Do you want your office staff to work in an ergonomically sound way, but don’t have the budget to invest in high-quality furniture? Good news, because something really important can even be done for free: encourage alternating between sitting and standing (taking regular breaks from sitting) and physical activity.

One smart basic investment remains: investing in a good chair that allows for active (moving/rocking) sitting. Even those who stand up and move around regularly still spend the vast majority of the day sitting down. Investing in a chair that is easy to adjust and promotes good posture – ideally in a variety of positions – therefore remains a priority.

If your budget is limited, a seat wedge or balance cushion, for example, can be a good ‘hack’ for alternating between active and passive sitting on a chair with limited adjustment options. To alternate between standing and sitting whilst working: place a makeshift standing desk (cocktail table) next to your desk, or place a sturdy riser on top of your desk.

Particularly when it comes to flexible workspaces, investing in easily adjustable desks is certainly no luxury. This isn’t just about sit-stand options, but also about being able to set the correct basic posture yourself. Here, too, the key is to vary your routine in order to place a different strain on your muscles and joints for a short while.

Another measure that can be implemented on a very limited budget is the use of nudging. These are subtle nudges which, through small changes to our environment or the way we communicate, can steer our behaviour towards healthy choices. Put office supplies further away so you have to stand up regularly: coffee, smart phone during focus time, dustbin, printer, etc.

The pros and cons of ergonomic aids

Investing in the basics is a priority, and it really does make a lasting difference. So the message is: always check and optimise the basics first: for wrist, arm and shoulder problems, an ergonomic mouse is, of course, a bonus, but you’ll virtually negate its benefits if the basics aren’t right.

What is very often overestimated, however, is the effect of the material itself. Without communication, leaders setting a good example, and so on, a large proportion of the investment is often wasted. Studies clearly show that this aspect is crucial when introducing, for example, sit-stand desks. About sit-stand desks, you sometimes read that they don’t offer a solution to the biggest problem: namely, getting more exercise. But they’re certainly still worth the investment if you’re considering buying new desks anyway.

The biggest shortcoming: a lack of insight into the measures with the greatest impact

There’s a lot that you, as an employer, have to do, and you can’t do everything at once. There is a high level of absenteeism and a loss of productivity due to ergonomics-related complaints. Consequently, more and more employers are recognising the importance of ergonomics. But what they’re struggling with is ‘what comes first?’ and ‘what are the truly effective measures and investments?’. Our ergonomists can offer support in this area, drawing on their expertise.

Getting started

• Start with the ErGO check, to gain a first general impression of your current ergonomics policy.

• Conduct a watertight ergonomics risk assessment

• Contact our experts to assist you with ergonomic advice

• Provide your employees with useful training courses