Work ergonomically in 3 steps
1. Mind your posture
Work sitting down
For the ideal sitting position, it's important that you adjust the backrest and seat so that your lower back is supported and you have a straight back. Make sure that you're sitting at the correct height, with your knees at an angle of 90-100 degrees and your feet resting on the floor. Adjust your armrests so that the angle of your elbow is at least 90 degrees. Your armrests should match the table.
Work standing up
When you sit at a desk for hours at a time, it's important that you don't constantly adopt the same posture. This affects your blood flow and leads to stiffness and complaints. In this case, a sit-stand desk is the solution. You can easily raise these desks so that you can work both standing up and sitting down. There are also stand that only raise the keyboard and screen. This is useful if a sit-stand desk is not feasible.
2. Use ergonomic peripherals
There are special peripherals to prevent complaints to your wrists, hands, and neck. Below, you can read how to complete your ergonomic workplace with an adjustable monitor, an ergonomic mouse, or an ergonomic keyboard.
Monitors with adjustable height
By properly adjusting your monitor, the chance that you'll suffer from neck or back complaints decreases. Tilt your monitor or rotate the screen for extra comfort. Ensures that the top edge of the monitor is approximately at eye level. Choose a monitor with a pivot function if you often read long texts. This way you can see the text at a glance and you don't have to scroll as much.
Do you work with two screens side by side? This is called a dual monitor setup. The advantage of this is that you don't need to switch as much between windows, which is better for your hands and wrists. Do you use both screens evenly? Then place the monitors directly in front of you, at arm's length, with the screens turned inwards. Do you use one screen more than the other? Then place the main screen directly in front of you, as you would with one monitor. Place the extra screen next to it and turn it towards you.
If you use a keyboard all day long, it's important that you minimize the strain on your hands and wrists. That's why you should use an ergonomic keyboard. You can adjust a curved or split model horizontally or vertically. This way, you can adjust the keyboard to your ideal working posture and you limit the risk of hand and wrist issues.
An ergonomic mouse reduces the chance of complaints on your hands and wrists and can reduce existing complaints. Ergonomic mouses have a different shape that's meant to reduce the pressure on your wrists and muscles. The operation of the mouse is also different. With a vertical mouse you move your entire arm, instead of just your wrists. With a trackball mouse you only use your thumb to move the cursor, so that your arm stays still.
3. Use ergonomic accessories
Most standard keyboards don't have a wrist support. In that case, a separate wrist support is an inexpensive solution to reduce the bending of your wrists. Choose an adjustable wrist support to adjust it to the right height. This way, you'll decrease the strain on your wrists and you'll be able to type for hours on end without getting any complaints.
A foot support offers a height increase for your feet and legs, allowing you to work for hours without getting any complaints. A good foot support prevents your legs from hanging or pinching, so it contributes to a better working posture. By tilting the foot support, you can adjust it to the correct angle to optimize your sitting position.
A monitor arm is useful if your monitor is not or only partially adjustable in height. This way you'll have the monitor at the right viewing height. Choose a monitor bracket with multiple arms to use 2 screens at the same time, for example. An additional advantage of a monitor arm is that you have more space on your desk, because the screens are floating.
In addition to the right equipment, you also play an important role in preventing RSI complaints yourself. For example, by regularly getting up from your workplace and going for a walk, you improve blood circulation and reduce the pressure on muscles and tendons. Finally, it's important to leave your keyboard and mouse in the evening. This way, your wrists and arms get a moment's rest and you can start working fresh again the next day.