Office ergonomics

Screen work is no longer limited to the workplace. Hence, pain nowcomes from both your professional and your private life, especially since teleworking has become the new norm. In these videos, you will find a lot of tips on how to sit at work, how to adjust your chair and desk, etc. If you find them useful, check out the many more videos that Olivier has published on his YouTube channel.

How to sit correctly

Every good posture follows the 3 Rules of Posture:

three types of back shapes are toxic (slumped, hollow and twisted): a “flat back” is sought for any prolonged, frequent or dangerous activity;
the neck should always remain as relaxed as possible;
posture is built from the bottom up, starting with the feet.

When you work on screen,sit on the sitting bones, with the belt against the lumbar support (rule 1).To do so, the heels must rest firmly on the floor (or on a footrest) .
If your chair does not have lumbar support, a firm cushion can help. In this article, find out why we don’t recommend Swiss balls as work chairs.
Rule 2 requires you to place the mouse and keyboard just below your fingers when your elbows are at your side. The top of the screen is just below the line of sight, slightly tilted towards you. If the neck bends more than 20° (e.g. laptop), a detachable keyboard and mouse should be used and the monitor raised.

Photo représentant la posture devant un écran

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.

How to take breaks

Even if a good posture is a must, one cannot stay static for too long: get up from your chair at least every 30 min. You can then take a break (e.g., drink a coffee) or keep working (e.g., give a call, have a professional chat, etc.).

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.