Create your own ergonomic workplace
Sit on your chair and adjust the seat height so that your knees are at an angle of 90 degrees or more.
Tip: Make sure you sit well into the back of the chair and that there is a space of about 3 to 5 fingers between the front of the seat and your knees.
Adjust the back of your chair. Position the backrest so that the angle between your back and thighs is approximately 90 °.
Tip: Place the thickest part of the backrest (lumbar support) against the upper edge of the pelvis.
Set the armrests at a height that supports the forearms while the shoulders are relaxed. Whenever possible, adjust the width of the armrests so that the arms are supported next to the body.
Tip: The upper arm and forearm create a 90-degree angle.
Whenever possible, use the tilt mechanism of the chair so that you are constantly supported when working.
Tip: Make sure that the tilt mechanism is adjusted to your body weight so that you are not pushed forwards or backwards when moving.
Set the desk at the correct height. When you sit on your chair, after it has been correctly set up, the surface of the desk should be at the same height as the top of the armrests.
Tip: For non-adjustable desks you can adjust the height of the seat and use a footrest.
Set the screen at the correct height and place it directly in front of you. When using 2 screens, choose a main screen and place it directly in front of you. Make sure the top of this screen is at eye level.
Tip: Place the screen at the correct viewing distance (50-70 cm or at arm’s length, to the end of your fingertips). Avoid annoying reflections on the screen. Make sure that your screen is perpendicular to the window to prevent reflections or large light contrasts.
Place the mouse as an extension of your forearm and within easy reach. Operate the mouse using your entire arm instead of just your wrist. Let your hand relax on the mouse during use and remove it when you are not using the mouse.
Tip: Make sure you work within your shoulder width. This is possible with the help of a compact keyboard.
Place the keyboard directly in front of you and within easy reach. Make sure the legs are folded in so that your wrists are as flat as possible when typing.
Tip: The space bar should be centred between your arms.
Place your raised document between the keyboard and screen so that you can work in an upright position.
The ergonomic workplace is now fully set up to ensure a healthy working posture. When working, remember to move sufficiently and take regular micro breaks. The R-Go Tools catalogue gives explanations about different types of workplaces - including flexible workspaces and meeting rooms - and which type of ergonomic tools belong here.