Work environment and ergonomics at the desk

Many think office work is harmless because you neither lift heavy things nor work at height. But precisely because the body is kept still for many hours different strains arise. The sedentary work the many hours in front of a screen and the pressure from deadlines can over time cause both physical and mental problems. Therefore a good work environment is just as much about moving as about sitting properly.

Your chair table and screen must fit you not the other way around. The chair should support the lower part of your back your feet should be able to rest flat on the floor and your forearms should lie relaxed while you type. The screen should be positioned so the top is approximately at eye level and an arm's length away so you are not sitting with a bent neck. A raise-lower desk where you can switch between sitting and standing is one of the best tools against sedentary strain.

Many hours in front of a screen can cause dry eyes headaches and fatigue. A simple rule is to give your eyes a short break at regular intervals by looking away from the screen and focusing on something further away. Make sure you have good glare-free lighting and avoid reflections in the screen from windows or lamps. Short frequent breaks are better for both body and concentration than one long one.

• 01Adjust chair, table and screen for your body
• 02Switch between sitting and standing during the day
• 03Keep the screen at eye level and an arm's length away
• 04Give your eyes breaks from the screen at regular intervals
• 05Stand up and move several times an hour

The office's biggest occupational health risk is often not physical but mental. Many tasks at once, short deadlines and interruptions can create stress. A healthy work environment is about realistic expectations, clear agreements about tasks and a culture where it is okay to say no when the pile gets too high. As a student it is important to learn to ask for help and prioritize – it is not a sign of weakness but a professional skill.

The workplace has a duty to ensure a responsible work environment and larger workplaces have an occupational health and safety organization you can turn to. Note who is the occupational health and safety representative and use them if something in your everyday work unnecessarily strains you.

“An office rarely wears out in one day – it grinds slowly. Therefore good habits from student time is the best insurance against discomfort later.”