EVERYTHING ERGONOMIC IN THE (HOME)OFFICE?
Susanne regularly catches herself and others with their backs crooked over their desks. We all know that this is bad for our health, but we tend to ignore it. Ergonomic office furniture is one solution, but what is important when buying it and how can you work ergonomically in your home office?
Ergonomic furniture is a good thing in principle. But they are expensive and the offers are as numerous as the functions. To make the buying decision easier, here are a few basic rules – for every occasion and every budget.
Arbeitstisch
Safety first: It is important that the work table is securely positioned and that various cables are routed so that they do not pose a trip hazard. It would also be good if there were no objects under the table to ensure legroom. The surface of the table should be non-reflective and not too contrasty to be easy on the eyes. In addition, it should be made of plastic or wood, so that people like to rest their forearms on it.
Work needs space: An essential aspect is a sufficiently large tabletop. For exclusive computer work (laptop and monitor), a width of 120 cm is sufficient, or slightly less if you only use a laptop. If you do both typing and computer work, you need a work surface that is at least 160 cm wide. Here it is recommended to clearly separate the two areas. The choice of table depth depends on whether you work with monitor(s).
As a general rule, the table depth should allow a minimum distance of 50 cm between the eyes and the monitor or 80 cm for very large flat screens or 100 cm for multiple monitors. The work table is at the right height when the forearms rest comfortably on the table without having to pull the shoulders up. Due to different proportions, a relaxed posture is not automatically guaranteed. This is where a height-adjustable table can help. This is particularly recommended if a workstation is used by different people. The prerequisite for this is simple and safe operability.
If the budget does not allow for a height-adjustable table, tall people can raise the table with carpet pad elements to achieve a right angle between upper and lower arms in a straight posture. The main requirement for this is that these elements are secured and stable and that the workstation is used by a single person. As an alternative to the height-adjustable table, a height-adjustable chair and footrest can be used for short people to achieve the desired posture.
Equipment that promotes movement encourages regular changes in posture. It reduces health risks associated with prolonged, uninterrupted sitting.
The optimal solution is a sit-stand table, as it also promotes regular posture changes, which are essential for the body’s blood circulation. Adjustment mechanisms by electric motor or gas spring are recommended here, as well as adjustability between 62 and 120 cm.
If there is not enough budget available for this, a standing desk can be purchased to complement the sitting desk. Its tabletop should be at least 30 x 42 cm and its height should be adjustable between 95 and 135 cm. Again, the height should be adjusted so that the forearms rest flat on the tabletop without straining the shoulders. If the desk is primarily used to read paper documents or write by hand, a tilt function of the top is also helpful. In general, it should be noted here that the standing desk should be located near the main work desk so that it is used regularly. However, it should only be used for a small portion of the working time so as not to overstrain the postural muscles. Ideally, the standing desk should have a raised surface at the bottom that can be used as a footrest to encourage dynamic standing: The regular alternation between the standing and the kicking leg provides relief for the spine and joints.
If a space-saving alternative is needed, a standing attachment can be a good solution. It is simply placed on the work table and can be folded away when not in use. Here, ease of use is also essential, as well as stability and safety, and the ergonomic requirements already mentioned.
Whether at the sit-stand table, standing desk, or with the standing attachment: anyone who works standing up at times should make sure to stand dynamically. This can be supported by soft standing mats or standing boards. Once you get used to it, you usually don’t want to do without the standing accessories.
If you are in a “home office” for a short period (alternating teleworking) and do not have the opportunity to purchase various ergonomic utensils, you can improvise and, for example, use an ironing board as a standing table when working with the laptop, or place a (beverage) crate or another stable object on the work table so that you can work standing up in between. Here, safety and stability have the highest priority, as well as ensuring the 90° angle between the upper arms and forearms to avoid straining the shoulder area.
Requirements for desk – in brief:
- Stable and vibration-free
- Cables safely routed
- Legroom guaranteed
- Surface free of reflections and low contrast
- Material of the table top is made of plastic or wood
- Dimensions of the tabletop depending on requirements at least 120 x 80 cm
- Sufficient distance between eyes and screen (at least 50 cm)
- Height adjustability for individual adaptation
- Test seal (see below)
- Encouragement of dynamic posture changes through work desk attachment (€ – €€) /additional standing desk (€ – €€) /sitting/standing desk (€ – €€) /self-built standing desk in the home office variant
Arbeitsstuhl
A work chair must support the body and spine, protect against an incorrect posture, and promote changing sitting postures. To achieve this, the lower and upper legs should form a 90° angle. To ensure this, the chair should be adjustable in seat height, seat depth, and seat tilt. In addition, an (adjustable) lumbar support is advantageous. These aspects are especially indispensable if the chair is used by several people. Here, simple and intuitive operability is a prerequisite, e.g. through good accessibility of the lever, so that switching between two users is quick and uncomplicated. It is also important that the chair is safe and does not roll away easily, as the castors have load-dependent brakes. An ergonomically shaped seat is also advisable for optimal adjustment. If this is depth-sprung, this absorbs load shocks when sitting down and prevents compression.
The anatomically shaped backrest should reach at least as far as the pectoral girdle to relieve the arms, neck, and pectoral girdle. To promote blood circulation, a chair with a synchronous mechanism is recommended, whose backrest tilts backward as soon as you lean against it. The backrest’s counterpressure on the body should be individually adjustable. Also to promote circulation, the seat should be rounded at the front and the front edge should not lift even when the user is sitting in a reclined position.
The upholstery should be breathable and not too soft.
Meanwhile, some chairs move by built-in rocking and oscillating mechanisms or motors. These can support people who make too few posture changes in their daily work or forget to do so. The passive movement stimulates their muscles and thus promotes blood circulation in the body, but this does not replace “real” movement.
Note: Even from the best office chair, you should regularly get up at least every thirty minutes!
If the budget is not sufficient for an adjustable chair and the described 90° angle cannot be achieved, e.g. for small people, a footrest can help: This can otherwise also be used while standing to switch between standing and kicking leg. Otherwise, however, a footrest should not be used because it may change the posture. If it is used, it must be stable and non-slip. Support with a rocking and swaying mechanism can further activate the muscle-vein pump and promote blood circulation.
The footprint of the support should be at least 45 cm wide and 35 cm deep. The height of the front edge should be a maximum of 5 cm and the adjustment height should reach at least 11 cm above the floor, while the inclination should be at least between 5° and 15°.
Alternative seating furniture such as stools can be used as a change from the office chair to stimulate the back muscles. However, they should remain an exception, as the postural muscles are otherwise overstrained.
Seat balls should not be used in the office. If they are used at home, it is advisable to fix them with the accompanying rubber ring to ensure safety. However, they are most suitable for break gymnastics.
Springy stools are a useful addition to the office chair, as they improve blood circulation to the muscles and intervertebral discs. What is important here is stability and tilt resistance, protection against unintentional rolling away, and ergonomic dimensions (see above). In addition, sufficient adjustment options for height and resistance to movement as well as appropriate seat size and optionally a supportive backrest should be ensured.
Requirements for work chair – in brief:
- Safe standing
- Knees should form a 90° angle when in straight posture (if necessary by footrest)
- adjustable seat height, seat depth, and (optionally) seat tilt
- with height (and optionally depth) adjustable lumbar support/lumbar support
- easy operation
- ergonomically shaped seat
- backrest reaches at least to the pectoral girdle and is anatomically shaped
- synchronous mechanism
- adjustable backrest pressure
- No lifting of the front edge in a reclined position
- Adjustable armrests
- Test seal (see below)
- Alternative seating furniture such as stools only as a variation
Things to consider before buying
To decide on a high-quality product, various test seals can point the way:
- CE certification is mandatory. It states that the product meets the requirements of the European Union directives.
- The GS mark indicates the minimum requirements of electrical and mechanical safety.
- The “Quality office” mark guarantees the highest standards of quality.
- Various DIN standards
In addition, the persons responsible for occupational health and safety or the works or staff council should be consulted before purchase, as ergonomic work equipment is subject to the requirements of the Ordinance on Industrial Safety and Health and therefore requires a risk assessment in advance.
Furthermore, it is advisable to involve employees in the purchasing decision process, e.g. by testing the furniture beforehand. This increases satisfaction and the efficiency of later use.
Ergonomic furniture is essential to prevent the risk of injury, especially eye and posture damage. However, it is at least as important to incorporate sufficient breaks from sitting and movement into the daily work routine. In order not to forget these, here are a few app recommendations that can support this.
Have fun trying them out!
