Anyone who frequently works at home should make sure that their workstation is set up correctly. This includes ensuring that the monitor is in the right position. — Photo: Christin Klose/dpa-tmn/dpa
If you work at home a lot, make sure your workstation is set up correctly, to avoid strains and stresses that can leave you aching later on.
Make sure your monitor is in the right postion. It should be positioned so that you can "look down at the screen from above in a relaxed manner," says Andreas Stephan from the VBG, an accident insurance company in Germany. "As if you were reading a book."
It is best to tilt your monitor so that you are looking vertically at the screen, he says. The distance between the bottom edge of your screen and the edge of your table should be as small as possible.
However, the distance between your eyes and the screen should be at least 50 to 70 centimetres. Ideally, you want daylight coming in from the side. Windows and light sources should not be reflected in your monitor so you don't wind up straining your eyes.
Ideally, your chair at home should be ergonomic. The backrest should support your back in all sitting positions. To relieve strain on your back, make use of the full seat. "If possible, don't just sit on the edge," says Stephan. And if your desk chair has castors, ideally five, so that it stands securely.
Your armrest should be level with your table top to make sure your arms and upper and lower legs form a right angle. Your feet are best placed on the floor. Ideally, you should constantly adjust your sitting position and stand up from time to time.
It is best to work at a simple but cosy workstation and avoid distractions such as music. If you don't have your own study, you can create a retreat using room dividers.
Fresh air and daylight also make for a better working atmosphere. Carpets can also absorb noise and make your area feel cosier.
Do make sure you take enough breaks - but set clear times beforehand.
It is also helpful to set clear goals and strictly adhere to your working hours. – dpa
