June 2

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Ten tips for a back-friendly way of working

 

What is ergonomic working?

A way of working that is easy on the back is becoming increasingly important for employees. Many offices already meet high ergonomic requirements in order to avoid work-related complaints wherever possible. Ergonomics describes the performance possibilities but also the stress limits of the working person. In other words, ergonomics adapts working conditions to people, not the other way around.

Although the world of work is currently changing rapidly, this does little to change the fact that many employees still spend eight hours a day sitting in an office chair.

 

Below are ten tips for working in a way that is easy on your back, so that you can work in an environment that best suits your personal health needs.

Tip one: Exercise in between

It is of no small importance that you move around or go out for a breath of fresh air between different phases of work. At the workplace itself, you can change your sitting position often or walk around the office while talking on the phone. Most office chairs can also be adjusted in height, allowing a mixture of sitting and standing, as with the standing desk. If several people do this at the same time, the office space immediately appears much more dynamic and friendly.

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Tip two: Take a break from the screen

Don’t sit in front of the screen for too long at a stretch, but make sure that these times are interrupted by other activities. These can be external appointments as well as a presentation in a larger group. Sometimes a walk to the next floor is enough.

Tip three: Take enough breaks

Many employees forget to take their breaks regularly. Yet breaks are essential to keep your performance at a consistently high level. Take a walk to the nearest park or a quick run around the block.

Tip four: Use lots of ergonomic products

The more furniture and objects in your office that are ergonomically designed, the better for preventing back pain. Ideally, your desk and office chair should be ergonomic, as well as your keyboard, monitor and mouse. A standing desk, for example, is perfect for this.

Tip five: Drink enough

Drinking enough fluids during working hours is essential for working clearly and with concentration. You don’t have to drink gallons of water, but you should always reach for a glass of water to prevent headaches and a loss of concentration.

Tip six: Create an open working atmosphere

Communicate openly with your colleagues and your boss about physical complaints such as headaches and back pain. This will help you avoid sick leave and avoid having to see a doctor on a regular basis. Your boss in particular should care about the health of his employees to keep motivation and performance levels consistently high.

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Tip seven: Listen to your gut feeling

Stress and work overload are not good advisors. Psychological pressure even less so. Today, a good work-life balance is more important than ever for many employees. In many cases, the younger generation in particular already brings this up as an issue during the job interview. A strict eight-hour workday is no longer the order of the day in many industries. Without pressure and with enough time before deadlines, you will work much better and ultimately produce better results.

Tip eight: Implement the ergonomic workplace as a team

Talk to your colleagues and boss about the concrete implementation of an ergonomic workplace if it has not yet been implemented in the company you work for.

Tip nine: Flexible working hours

Part-time jobs, flexitime and comparable working time models are already standard in many companies. Since the corona pandemic at the latest, home offices have also become increasingly popular. Work should be fun, but it should not place excessive demands on your life or put too much strain on you.

Tip ten: Heed the body’s signals

Your body will let you know when it can’t take it anymore and needs a break. Prevention is better than curing severe back pain. Desk work can be extremely stressful for your back without paying attention to a few of the points mentioned.

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