Career & job searchWorkplace checklist

How to make your daily work as comfortable as possible

Your shoulders hurt, your back is groaning, you have a stiff neck - all this could be a sign that your sitting position is wrong and/or your work place needs modifying.

The following is a short checklist that can help you minimise your discomfort:

The desk:

do not underestimate its contribution to a healthy posture. It is important to make sure you have enough legroom, so that you can move your legs and feet. A height-adjustable desk would be perfect. Alternatively, a lectern can be used. Working at the computer in a standing position is healthier than sitting all day.

The office chair:

not only should the height be adjustable but also the arm and backrests.

Enough storage space:

chaos at the workplace puts you in a bad mood. It helps to have drawers, boxes or shelves within easy reach. You should also sort out the cable spaghetti. All cables should be stowed neatly to prevent tripping hazards.

The computer screen:

if possible it should be at eye level and in a position that users do not have to turn their heads. A certain distance from the monitor should also be observed to protect the eyes.

Keyboard and mouse:

the keyboard should not be too close to the edge of the desk. Your arms should be resting comfortably on the table, so that your hands just about reach the keyboard. In this way, fingers and arms remain relaxed. Workers with forearm problems are recommended to use an ergonomic computer mouse.

Light:

Artificial light sources should be avoided whenever possible, and they should be adjusted to protect the eyes.

Heating/Cooling:

Dry, warm air can irritate the respiratory system and the eyes. A wet cloth on the radiator can increase humidity. In summer, the difference between the outside and the room temperature should not be too big as this could lead to people catching a cold.