A good, ergonomic posture is crucial to preventing physical problems and fatigue. You may want to pay attention to the following points to ensure an optimal ergonomic working posture:
Sitting position: Ensure your back is fully supported by the back rest of your office chair. It must support your lower back properly and preserve the natural curve of your spine. Adjust the height of the chair so that your feet can rest flat on the ground or use a footstool if necessary. Your knees should be at the same height as your hips, or a little lower.
Desktop and screen: Position your desk at elbow height, so that your lower arms are parallel to the floor when you are typing. The screen should be at eye level to keep your neck in a neutral position. Use a monitor stand if necessary.
Keyboard and mouse: Hold your wrists straight, hovering above the keyboard. Use an ergonomic keyboard if necessary. Place the mouse near the keyboard, at the same height.
Eye level and lighting: Adjust the lighting to reduce reflections on the screen. E Ensure the surroundings are sufficiently well-lit and that the screen is at eye level to avoid unnecessary strain on the neck and eyes.
Telephone and accessories: If you spend a lot of time on the phone, use a headset or loudspeaker to take the burden off your neck and shoulders. Organise your workspace so that items you use frequently are within reach. This avoids unnecessary bending and stretching.
Breaks and movement: Stand up regularly, stretch and move around to reduce stiffness and fatigue. Consider using a sit/stand desk to avoid long periods of sitting down.