- Adjust the height of the chair
- Adopt the correct sitting position
- Positioning your arms and feet
- Adjust the screen height
- Adjust the position of the screen
- Place work tools nearby
- Limit postural stress
- Prevent pain related to working on the screen
training in occupational risks
Working on the computer can lead to pain in the neck, shoulders, back, handles or knees due to many hours in a static position. Work on the screen can also have negative effects on the eyes, including visual fatigue. It is therefore essential to opt for an adequate posture on your chair, in front of your computer in order to prevent these problems and limit health risks. Discover all the steps to take a good position at your office.
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Adjust the height of the chair
The chair must be high enough to have the knees between 90 and 100°. To find the right chair height easier: stand up, face the chair and adjust the seat to fit just below your knees.
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Adopt the right sitting position
Choosing the chair is essential for good posture. Some armchairs even allow you to adjust the depth of the seat. Be sure to be properly installed at the bottom of the seat, the back glued to the backrest. The backrest should be adjusted to have the lower back supported, mainly the lumbar.
The backrest depth should also be adjusted so that the back of the knees does not touch the seat and the thighs are positioned horizontally on the chair seat. This position favors in this way the natural curvature of the lower back.
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Positioning your arms and feet
The forearms are placed in a horizontal position. The elbows are bent at 90° and close to the body, while relaxing the shoulders, without being sagging.
Feet should be laid completely flat on the floor, between 100 and 120°. You can use a footrest to facilitate good posture.
Adjust the screen height
Be sure to position your computer monitor properly: the height of the screen should be equal to or just below the height of your eyes.
The computer monitor must be placed at a minimum distance equal to a stretched arm, without touching the screen. Your gaze should be slightly downward, creating an angle of about 30°, without having to move your head.
Adjust the position of the screen
To adjust the position of your screen properly, do not hesitate to tilt it generally up to 15°, to avoid dazzling reflection.
Also be sure to adjust the brightness of the screen according to your work environment. In a dark place, lower the brightness to the maximum to protect your eyes. In a lit environment, you can opt for a stronger brightness.
Place work tools nearby
Advance your keyboard so that the position of your forearms remains optimal. The keyboard should be positioned between 10 and 15 cm from the edge.
The mouse should be placed in the extension of the keyboard. Your hand should always be laid flat in the extension of your forearm to avoid wrist breakage.
Limit postural constraints
Make sure you place all your main working tools at your fingertips (pens, staplers, notepads…). To access these tools or documents placed further on your desk, it is important to get up from your chair each time to make the movements.
Prevent Screen Work Pain
In addition to adopting these best practices, we invite you to combine these tips and tricks with self-massage techniques, and/or stretching exercises in particular to eliminate tension in the neck and neck or to reduce computer fatigue.
Training in Occupational Risks
Training in the Prevention of Risks Related to Physical Activity (PRAP) allows the employee to be an actor in his own prevention but also to become an actor in the prevention of their company. It learn how to improve working conditions, adopt the right postures, identify risks, master the principles of physical safety and thus limit the risks of accidents at work and/or occupational diseases.
You now know the steps to get an ergonomic workstation to avoid the pain associated with bad posture.