Improve your posture: Sitting ergonomically in the office and home office

Regardless of whether you work in the office or from home: Correct posture at the workplace is important. This not only prevents pain and chronic musculoskeletal disorders, but also has a positive influence on breathing, digestion and general performance. With the following tips, you can improve your posture and thus effectively prevent pain:

• Ergonomic workplace design

Correct posture at the PC starts with the optimal design of the workstation. An ergonomic office chair and desk are therefore a must if a healthy posture is to be possible at all. The height of the office chair should be adjusted so that the backrest supports the natural curve of the lower back and the feet are flat on the floor while the knees are bent at an angle of around 90 degrees. The screen should be at eye level to avoid neck and eye strain. The arms should rest comfortably on the tabletop, also at an angle of about 90 degrees.

• Dynamic sitting

Dynamic sitting refers to the regular change of sitting positions. This minimizes the strain on certain areas of the body and promotes blood circulation. You should therefore alternate between sitting and standing during your work activity, whereby the use of a sitting ball or regular changes of posture are also recommended. What is the optimum sitting posture on an office chair look like? If the natural S-shape of the back is supported, you are sitting correctly. This puts even pressure on the spine and strengthens the back muscles. You can also relieve the pressure on your cervical spine by keeping your head and neck straight.

• Standing

Ergonomics also includes standing correctly at your desk. You can achieve a healthy posture when standing if you distribute your body weight evenly on both feet. Keep your knees slightly bent to avoid pressure on your lower back. As when sitting, your shoulders should be relaxed and slightly pulled back, with your head upright and in line with your spine. In addition, you should not hunch your back or lean forward, but keep your back straight. Here are height-adjustable desks from Standable are the ideal solution, as they allow you to alternate between sitting and standing. You should adjust the desk height so that your arms form a 90-degree angle when you type on the keyboard or use the mouse.

• Regular breaks

For a healthy and pain-free working day, you should change your position regularly. We generally recommend sitting dynamically for 40 minutes, standing for 15 minutes and moving for 5 minutes. In addition, various exercises strengthen the back, abdominal and core muscles, which promotes a healthy posture.

• Mindfulness

A healthy posture also means work. To make this a routine, you should actively pay attention to how you sit and stand at work. In the beginning, you can use apps or computer functions that regularly remind you of your posture, for example.