What is Ergonomics at work?
The word “ergonomics” derives from the junction of two Greek words: ergon (work) and nomos (standards). It aims to provide greater well-being through a scientific approach to the person’s relationship with devices and working conditions.
The focus of ergonomics is to simplify and make some daily activities more comfortable, thus preventing diseases associated with incorrect postures maintained for long periods of time and permanent efforts.
Ergonomics at work is based on a set of standards, clinical and technical guidelines, predominantly preventive, so that employees are subjected to less risk and can carry out their activities with greater comfort. It is, therefore, a great ally of health and well-being.
How to improve ergonomics at home office
The principles of ergonomics, originally applied in business contexts, are now transposed to the most recent work reality: the home office.
There are a number of techniques and strategies that you can adopt at home to maintain an ergonomic posture while working and thus avoid injuries, obtain greater comfort and increase productivity. These are the main ones.
1. Set a comfortable workplace
It is important that you reserve a specific space in the house only and exclusively for work. Opt for a spacious and preferably height-adjustable desk and an adjustable chair that suits you. Otherwise, the pains will start to appear sooner or later. Working on the sofa or bed is strongly discouraged.
2. Pay attention to the decor
The decoration of the space is more important than it may seem. A light, clean, simple environment with a minimalist decor brings more harmony and fluidity to work. Having only the essentials prevents distractions and increases concentration. The inclusion of natural elements, such as a plant or vase, helps to create a more comfortable and friendly environment.
3. Set the correct position of Device
The arrangement of equipment has a great influence on the health of vision and spine. The computer monitor should be positioned at eye level, at a distance between 40 and 75 centimeters. In this way, it prevents the feeling of “tired eyes”, caused by eye strain, which generates the sensation of dry eyes, blurred vision and headaches.
4. Brighten the work area
If you can use natural light to illuminate your work area, without it falling directly on the monitor, it will increase your mood and contribute to good vision. If possible, place the work table perpendicular to the window. If you need artificial lighting, prefer cool white light to encourage concentration.
5. Ventilate the Space
If you spend several hours in a row in the same closed space, it is important that you ventilate it frequently to renew the air. A heavy air environment transmits discomfort and tension. So open the window whenever possible to get a greater sense of lightness. Also make sure you maintain a pleasant room temperature, between 20 and 22°C.
6. Correct Sitting Posture
Good posture at work is important for your health, but also for the way you face work. An active and properly aligned position increases concentration. Make sure your knees, hips and elbows form a 90 degree angle, that your feet and forearms are well supported, and keep your spine straight. With time, it is natural for you to return to an incorrect position without realizing it. So make periodic conscious efforts to correct yourself. For every 50 minutes of sitting, stand for 10 minutes. You will return with greater focus and productivity. If you haven’t taken a break today, do it now, and while you make a cup of tea, think about the changes you should make to your workspace.
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