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Office ergonomics
Screen work now extends beyond traditional offices, affecting both our professional and private lives. With teleworking a widespread reality, physical discomfort and musculoskeletal disorders related to screen habits are becoming increasingly common.
These videos offer practical guidance on workplace ergonomics—how to sit, adjust your chair, or optimize your screen. They are part of the broader ErgOHListic Method shared by Olivier Girard.
If you find them helpful, explore more on his YouTube channel.
How to sit correctly at a workplace
Every sustainable posture follows the 3+1 Rules of Posture within the ErgOHListic Method. These rules help reduce physical strain and improve postural health over time.
- Avoid slumped, hollow, or twisted back shapes—these create cumulative overload. Instead, aim for a soft, flat back, especially during prolonged or repetitive screen tasks.
- Let the neck remain relaxed and avoid tilting it forward.
- Build your posture from the ground up, starting with stable feet and resting the pelvis fully into the lumbar support.
When working at a screen, sit on the sitting bones with your pelvis gently shifted back until it rests against the lumbar support. This stabilizes your base without needing muscular effort and aligns with Rule 1 of the ErgOHListic Method – To do so, your heels must rest firmly on the floor (or on a footrest)
We do not recommend using unstable supports like Swiss balls for extended screen work, as they compromise mobility and posture support
Rule 2 requires you to place your mouse and keyboard just below your fingers when your elbows are at your side. The top of your screen should be just below the line of sight, slightly tilted towards you.
If your neck bends more than 20° (e.g. laptop), we recommend using a detachable keyboard and mouse, while keeping your monitor raised.
These posture techniques are a core part of our occupational health training programs, designed to reduce fatigue and enhance productivity.
In this video, Olivier explains what you can do to improve your desk setup when using your laptop, whether at home or in the office.
Managing Musculoskeletal Disorders through Strategic Work Breaks
Not even a good ergonomic and perfect posture setup can’t compensate for static behavior. To maintain well-being and prevent fatigue, get up from your chair at least every 30 min.
You can then take a ‘productive’ break (e.g., drink a coffee) or keep working (e.g., give a call, have a professional chat, etc.).
Try not to think of these pauses as wasted time— rather, they support your recovery and help reduce cumulative strain on your joints and muscles.
The relaxation exercise illustrated below should be practised as often as possible to relax the muscles, decompress the joints and facilitate oxygenation of the tissues.
Need personalized advice?
Sustainable posture habits don’t require major changes—just the right guidance, applied consistently. If you’re ready to explore what that could look like in your context, fill out the form below.
Office ergonomics
Screen work now extends beyond traditional offices, affecting both our professional and private lives. With teleworking a widespread reality, physical discomfort and musculoskeletal disorders related to screen habits are becoming increasingly common. These videos offer practical guidance on workplace ergonomics—how to sit, adjust your chair, or optimize your screen. They are part of the broader…