Advice for an ergonomic workplace

Duration: approx. 15 minutes

Location: University Sport office building, Hans-Fallada-Str. 11, ground floor, left-hand side

Sitting correctly - working more healthily

Working at a computer is not physically strenuous, but it is nevertheless a strain. Multiple medical conditions can arise at the same time. A great effect and improvement can often be achieved with little effort. Besides the correct adjustment of the chair, the correct adjustment of the desk height and the monitor, the alignment of the equipment at the workstation as well as the correct posture are important.
Our Health and Safety Officer, Mr. Kolbe, our In-House Medical Service and trained staff from the Purchasing Department will advise you, on site, at a mock-up workstation on settings, requirements and, if necessary, the purchasing procedure.

You will find some initial information here:
Statistically, anyone who spends their working life in an office spends ten years of their life sitting. If you sit incorrectly, you risk postural damage. Therefore, always adjust your office chair exactly to the requirements of your body and keep to the right order: always start at the bottom and work your way to the top, i.e. from the tips of the toes to the top of the head.

Adjusting the desk height
In most offices there is a standard desk height: 72 cm. However, a tall person needs a different work height to a short person in order to be able to work in a back-friendly way. After all, you also buy clothes that fit and adjust the driver's seat in a car to your height.

- It is important that you first adjust your office chair to the right height. Now choose the height of your desk so that your forearm rests on the desk at a right angle or slightly larger angle to your upper arm. Check this in a medium, upright sitting position.
- The best ergonomic solution is a sit-stand desk where you can switch between sitting and standing, depending on the setting.

The critical areas in the workplace
Small finger movements repeated thousands of times are a heavy strain on hands, arms, shoulders and neck. Complaints develop gradually. Typical manifestations are: carpal tunnel syndrome, tendinitis, tennis / golf elbow, shoulder problems, shoulder impingement syndrome, neck and headaches, dry eyes.

The correct position of the monitor and work equipment
- Monitors are usually positioned too high. Ideally, the first line of continuous text should be about 30° below the horizontal line of the eye. This harmonises your neck-eye muscle coordination. Just give it a try.
- A symmetric arrangement prevents one-sided postures, saves energy and relieves the strain on your joints. The mouse should be close to the keyboard, this reduces stressful support functions in the arm.
- With the right settings at the workplace, you can effectively prevent back pain and other complaints.

Companies are increasingly recognising the value of ergonomic measures for the health and performance of their employees. Today, ergonomic design for workstations in the workplace and in home offices is a necessary prerequisite for modern and health-conscious work.


Advice on and the analysis of your workstation, active exercise breaks, workplace-related back exercises - Mr. Kolbe and his team will support you in all matters related to health management at the workplace in cooperation with the Working Group Healthy University and University Sport. From the initial assessment to the implementation of targeted measures and the monitoring of success.