Frankfurt - Your back hurts, your eyes are tired, and your feet are numb: These are the typical consequences of working at a poorly configured workspace. "A sensible configuration of the PC monitor and keyboard, including proper equipment, are essential factors for healthy working," says Armin Windel from the German Federal Institute for Occupational Safety and Health (BAuA) in Dortmund.
"The height of the monitor is key," advises Michael Lierke, a physical therapist from Schwalbach. "The eyes should be pointed 30 degrees upward to relax the neck muscles." No tape measure is required to find the optimal height: Just sit up straight, close your eyes, and then open them again. Wherever your gaze naturally falls should be the middle of the monitor.
The monitor should ideally be situated at least 50 centimetres from the head, but the keyboard should be kept close to the body. "The further you have to extend your arms, the more curve in your back," Lierke says. The upper and lower arm should form a right angle while typing. Gel pads in front of the mouse and keyboard protect the wrists as well as the upper back.
More is often required to protect the back, thighs and legs. There should be enough space for the legs underneath the desktop. Sitting is inherently an unnatural position for humans, Lierke notes. A good office chair should be adjustable not just in its height and tilt, but in all directions.
"The sitting surface should adjust to your own movements," Lierke says. Chairs of that quality cost at least 600 dollars. One way to upgrade an older model is to put a ball cushion on the seat. These round, flat rubber cushions help promote upright posture.
The height of the desk should also be adjustable, with a range of between 68 and 76 centimetres, the experts agree. If a non-adjustable table forces you to raise the chair so much that your feet no longer touch the floor, then a foot stool can provide some relief.
Eye muscles also need a break sometimes. Tired eyes can quickly lead to headaches. If you sit with your back to a window, the direct sunlight or mirroring on the monitor can add to the strain. Blinds or curtains can help. The monitor itself must be "flicker-free" Armin Windel claims, which means that all characters displayed onscreen should be crisp, undistorted, and easily legible.
The sharpness of CRT monitors deteriorates over time, leaving some of them looking milky or yellow tinged. Then it's time to ask the boss for better devices like TFT monitors. "Employers bear a certain responsibility for the well-being of the employees," reminds Peter Groll, a Frankfurt-based attorney.
