Preventative health measures: Back pain
Sitting for eight hours or more a day – for many employees, this represents the norm. It is not healthy and sooner or later, back problems will become noticeable. HelloFreshGO shows you how to take preventative health measures, avoid pain in the long term and how to sit properly.
Not every worker is fortunate enough to be able to move around an adequate amount. A large portion of employees literally sit down for their entire workday – terrible for the back and the eyes. After all, most of them also stare at the screen – for eight hours.
It often starts on the way to work. On public transport or in the car, what do we do? That’s right, we sit. We arrive at the office and the torture continues for the back. We may not leave our chair until lunchtime. After a short breather, we spend the rest of the day sitting down – not exactly caring for our health.
It’s not only sitting for hours that strains your back. Even your office chair, the height of the table and the viewing angle to the screen can be damaging if not positioned correctly.
To protect your back and eyes, your workplace should be ergonomically designed – this contributes to preventative health measures.
HelloFreshGO shows you in five steps how you can design your workplace to maximise efficiency and how to sit properly.
1. Screen height
The edge of the screen should be slightly below the horizontal axis of vision. So, you are looking at the monitor without tilting your head.
2. Distance from screen
The monitor should be at least 50 centimetres away from your eyes. For ideal light conditions that protect the eyes, the screen should be at a right angle to the window. The sunlight should not hit the back of the screen.
3. Keyboard and mouse
Your keyboard and mouse should be in line with your elbows and wrists.
4. Arm and leg posture
Try to maintain a 90-degree angle between the upper arm and forearm. The same applies to the thigh and lower leg. If necessary, you may have to adjust the tilting position of your office chair.
5. Foot position
Your thighs and lower legs should not only be at a right angle, your feet should also touch the ground. If you adjust your chair height, you must make sure that the right angle between upper and lower arm is still possible. Otherwise, the height of the desk must also be corrected. If that does not work, you can use a small stool for your feet, so that they have a firm resting position.
Consequences of non-ergonomic workplaces
If your workplace is not user-friendly and supportive to your health, it can cause problems. As a rule, you feel tensions in your back muscles first. The neck and upper back are the most affected. If the viewing angle to the screen is not set correctly, it often results in headaches and tiredness. These symptoms also reduce concentration levels.
Support from your employer
Your employer can help you take preventative health measures. If you are already suffering from severe back pain, you can talk to your employer and ask for a height-adjustable table. You can work standing up, if it helps. There are significantly cheaper solutions such as ergonomic keyboards, mice and wrist support with a gel filling.