Sitting is harmful to the body. By getting up, you increase your energy consumption by 13–20 %, and by walking by up to 100 %. Sitting for a longer periods of time puts a strain on the back and can cause back pain.
Ergonomics tips for sedentary work:
- Change the working positions during the day.
- Get up of the chair as often as possible. Your work performance is not affected by the fact that you sometimes stretch yourself out. On the contrary, as when you get up and move, the blood flow is stimulated and the brain works better again.
- Adjust the working position:
- Adjust the office chair to match your height. The heels should reach the floor, and the backrest should support the back.
- Place the forearms on the armrests of the chair or on the table at a 90° angle, close to the body.
- Sit on the back of the chair.
- Make sure that the head is an extension of the body (not tilted backwards or too forward).
- Engage in various physical activities in the leisure time.
Take breaks from sitting every half hour. For example, you can always stand up when answering the phone.
A long-term and one-sided load can cause pain and numbness of the hands. In the past, repetitive work was mainly thought to be a part of physical work, but in recent years, repetitive work has also become more common in office work. In office repetitive work, the challenges are often the bending of the wrists and the holding the hands up. Aim to keep your wrists straight and support your hands on the armrests or table of the chair. Don’t forget to relax your shoulders.
Taking care of your work postures is especially important when the same work phases are constantly repeated. If you notice that you are adversely affected by a certain stage of work, react to it as quickly as possible. Wondering if there’s another way to do the work? Ask your co-workers, supervisor or occupational safety and health for help. Even with a small change, you can avoid strain injuries.