Ergonomics Definition: Better conditions in the workplace
Ergonomics workplace office diseases consequences Disadvantages
Usually the workplace is quite uniform: standard sizes, standard furniture, unified thoughts. Bad. Actually play in the productivity of variety and ergonomics a decisive role.
Incidentally, the term "ergonomics" derives from the Greek words ergon (work, work) and nomos (law, rule) and thus primarily describes the laws of human labor . The aim of ergonomics is therefore, as defined, to identify and create the best possible working conditions in order to promote the health of the worker - both physical and mental (see also our free checklist (PDF) on health at work ).
This includes furniture, lighting or technical equipment (see list below). The discipline of ergonomics in the workplace also includes the work content , the work environment and the organization of work - be it through processes, structures or job rotation.
Of course, this is not selfless on the part of the employer. This is not least due to economic considerations : Healthy and satisfied employees also do more. An ergonomic workplace not only provides a kind of feel-good atmosphere, but also better results.
High office temperatures make you more social
High office temperatures make you more socialSome time ago, US researcher Alan Hedge at Cornell University found that employees in a warm office do much better than in a cold one.
To do this, he let the insurance employees work in Florida at 20 degrees. The insurance companies malformed and had an error rate of around 25 percent . Then Hedge turned the heating to 25 degrees: already people were working even harder and only made 10 percent mistakes .
Granted, Florida never gets really cold. However, Hedge's study results receive support from an investigation by two colleagues from the University of Utrecht, Holland. The scientists there have determined that the room temperature affects how people talk and what relationships they build. Result: The higher the thermometer rises, the closer we get and the better we understand the others. Who wants to improve the relationship with his colleagues or build a completely new team, should therefore ensure pleasant warmth in the office. But a little fresh air can not hurt.
PS: The Workplace Ordinance requires at least 20 degrees for German offices.
Ergonomics in the office: the better workplace
Because working in the wrong way can make you sick in the long term, there are now numerous ergonomic guidelines that employers are sometimes required to comply with by law . Corresponding regulations can be found above all in the Occupational Health and Safety Act. In fact, ergonomics is one of the so-called preventative occupational safety .
Here are the most important ergonomics requirements for employers
Workplaces Ordinance (ArbStättV)
§6 Workrooms, sanitary rooms, pause and preparedness rooms, first aid rooms, accommodation
Arbeitsschutzgesetz (ArbSchG)
§3 Basic obligations of the employer
§5 Assessment of working conditions
§6 Documentation
Bildschirmarbeitsverordnung (BildscharbV)
§3 Assessment of working conditions
§5 Daily work routine
Other standards
DIN EN ISO 9241: Ergonomics of human-system interaction (VDU workstations)
DIN EN ISO 10075: Ergonomic principles of mental workload
Roughly speaking, this means among other things: Office chair, desk and monitor should be so coordinated that you can sit upright and look straight at the screen.
The greatest importance is attached to the office chair , which can be adjusted to your body dimensions and dynamic sitting must be allowed, so that even with prolonged work at the desk no tension . After all, the employers' liability insurance companies are already pushing for jobs to be health-promoting in order to avoid follow-up costs due to battered spinal columns and the like.
Unfortunately, good office chairs are really expensive - especially in case you work in your home office . Because you are less likely to give your employer a grant to make your home office stand out, you should look for used furniture to keep your budget under control.
Tip: If you yourself are the prices of used furniture dealers too high, you should ask the competent district court , when the next time the equipment of an insolvent company is auctioned - there you can save properly.
But let's go into detail now ...
Checklist: The ergonomic workplace
These factors affect your way of working and quality ...
Ergonomics & screen
The screen is big. According to a study by the University of Utah, employees work with a 24-inch monitor 52 percent, with a 20-inch screen still 44 percent faster than their colleagues with a puny 18-inch model.
The distance between person and monitor is 50 to 70 centimeters.
The screen is so that no reflections (such as from the window) can arise.
If you read the top line on the screen, the head should be slightly tilted forward - so you look down slightly.
Ergonomics & desk
The desk is at least 80 inches deep and 160 inches wide. Table depths below 80 centimeters are not considered a workplace, but rather a storage area.
The table should (depending on your height) 19 to 28 inches above the seat.
At normal seat height (hanging shoulders) your arms are lying on the desk .
You can stretch your legs under the table or vary your posture without getting entangled in cables.
The desk is variably adjustable in height.
If your hands are lying down, you still have at least 10 centimeters to the keyboard.
Ergonomics & office chair
The optimal office chair can be individually adjusted and allows changing working postures.
When sitting, your legs are bent at about 90 degrees, the soles of your feet completely touch the floor.
The thighs lie horizontally or fall slightly forward.
The backrest should be infinitely adjustable and protrude at least 20 centimeters over the seat. Better, the backrest sticks out to the shoulder blades.
The so-called Lendenbausch, so the inner curvature of the backrest is located at belt height.
If you lie with your back, the legs should still protrude at least two fingers beyond the front edge of the seat.
About your thighs is still a handful of space to the table top.
The optimal seat height is between 42 and 53 centimeters, the perfect seat width between 40 and 48 centimeters.
Ergonomics & work space
You can easily turn, move and stand up on your chair - even when you roll back, you do not bump anywhere.
The room has an optimum humidity of 40 to 60 percent. What helps: ventilate, humidifier, large-leaved plants.
The humidity is between 40 and 60 percent.
The temperature is at least 20, better 22 degrees.
You should be able to ventilate the room regularly - so-called push-ventilation: window wide for five minutes.
Pay attention to noise protection. The noise level should not exceed 55 db. Even low noise generates stress and affects performance, according to a study by Cornell University in Ithaca. Result: Employees try to solve 40 percent fewer problems in noisy offices.
The room has high ceilings. Because the higher the room, the better and more bubbly the thoughts, the US scientists Joan Meyers-Levy and Juliet Zhu want to have found out. However, the researchers limited at the same time: benefits bring high ceilings only in free work, such as brainstorming and analytical issues. On the other hand, if it is a matter of concretely working out and implementing the innovations, low ceilings are better.
Ergonomics & lighting conditions
The room must have daylight.
The lighting is indirect - so no direct spots on the table, but rather wall heaters with warm light. Otherwise the eyes tire too fast.
Writing does not create shadows on the keyboard.
Pay attention not to high contrasts (bright window, dark screen) and as possible no glare effects by reflecting objects in the room or on the walls.
Ergonomics Workstation: Just work better
The following infographic summarizes the most important ergonomics findings:
Ergonomics At Work Desk Productivity Information Light Screen
How motivating is your office?
Ergonomics: How motivating is your office?When interviewed at some 100 offices in London , nearly one out of every two (49 percent) said modern office equipment and attractive design would definitely increase their productivity. Even more: 62 percent said that would even improve their job satisfaction.
Overall, a comfortable desk and office chair (38 percent) are already in third place of the most important office features - just behind nice colleagues (70 percent) and good lighting (40 percent). Further results:
57 percent said that the work ethic can be improved by a positive atmosphere.
43 percent said it would reduce employee turnover.
40 percent were convinced, an impressive office helps with customer acquisition.
36 percent believed that this could even improve customer relations.
5 exercises for a perfect office workout
Despite numerous tips for more ergonomics in the workplace, the number of workers who actually do something active for their health is still negligible. Many have simply resigned themselves to the pain of aching bones after a long day of work, of headaches. A completely wrong attitude , because what are perhaps even smaller problems can already look quite different in some years and lead to serious health consequences.
In addition to this wrong mentality, workers often simply do not know how to implement an office workout , what exercises are part of it, and how to do it properly to actually achieve positive effects. We provide relief and provide exercises for a perfect office workout that you can easily do during your break at work and that address all important and often affected parts of the body:
What helps against headaches?
If you concentrate on the monitor for a long time, you usually complain about headaches over time. This can be prevented by appropriate ergonomics in the workplace, but once the pain is there, other exercises can help (see home remedies for headaches ). A good option is massages that you can do alone. Massaging the temples without exerting too much pressure can relieve headaches. It is best to put your fingers a few inches away from each eyebrow and massage gently .
What helps against a tense neck?
If the neck muscles are tense, not only does every movement hurt. Not infrequently, the neck is also responsible for headaches. A simple stretching exercise can help to release the tension. Sit as upright as possible on a chair and with the right hand, grasp the side of the seat. The other hand is placed on the head, with the elbow pointing outwards. Now turn your head slightly to the left and with your left hand move your head towards the left shoulder . Repeat on the other side after a few seconds. Another exercise:
Performance low-office fitness exercises-01
What helps against tight shoulders?
Do you often end a day's work with aching shoulders and can barely lift your arms? Then you should do something regularly during working hours. Sit upright and let your shoulders circle back and forth several times . This eases acute tension in a quick and easy way. Another exercise goes like this:
Shoulders forward.
Raise shoulders and move backwards - inhale.
Drop shoulders - exhale.
Repeat the movement three to four times.
In addition, you should be careful at work not to cramp the shoulders or hang permanently.
What helps to prevent back pain?
It is the classic of the complaints and has become a common disease: the back pain. About a quarter of the days off work can be traced back to back problems, although fortunately in most cases after some time back. Already at your office workout, you can be active so that it does not even get that far. For example:
Performance low-office fitness exercises-02
Or you stand with your feet about shoulder-width apart behind a chair and hold onto the backrest with your left hand. Now swing the right arm behind the back to the left . Then repeat the same with the other arm.
Large dossier around back pain
Back pain Pdf exercises Causes types imageBack pain is probably the most common result of poor ergonomics in the workplace. A crooked back and badly loaded muscles will cause an unpleasant, stabbing pain after a short time . Those affected can barely move - pain for a few days is certain, in the worst case, they even become chronic.
Although back pain is long gone to the common diseases, only a few really deal with it. What types of back pain are there? What causes these? And above all, what can you do to prevent the pain or do something about it in an acute situation?
We've put together an extensive, free PDF for you to answer these questions and provide you with numerous exercises to help you fight back pain.
What helps against aching or numb legs?
Often the legs are neglected, because one focuses on the seemingly more important areas such as the back or neck, but most workers know only too well, how painful too little legroom in the workplace can become, whereby the legs only bad than right under the Table can be placed. And if the legs do not hurt, comes the unbearable tingling and the subsequent deafness.
What helps in the first place is exercise and getting up regularly. Even lifting your legs under the table can already help. Also easy and effective : Stand on tiptoe, push your legs through and hold your balance for a few seconds. Then shift the weight backwards until you are standing on your heels with your toe tips in the air. Pull them up as far as possible.
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