Working on screen

Screen work is not just a professional activity anymore: welcome to the web page of our best seller, the training on the prevention of muscle and joint pain for, for administrative staff and all others. 

Remember the three main rules of the body:

1. three back shapes are unhealthy (round, hollow, twisted). Your goal should therefore be to assume a "flat back" posture (monkey posture) during all prolonged, frequent or hazardous activities;
2. the neck shall always remain relaxed;
3. posture is built from feet to head.

On this flyer, you will find advice on a healthy sitting posture, on how to adjust your office chair and DSE workstation (Display Screen Equipment). The essential idea is that you should sit on your sit bones and against the lumbar support, with the mouse and keyboard right under your finger tips so as to keep your neck relaxed.

Moving frequently is essential: the monkey posture (i.e. on the  sit bones, pelvis against the lumbar support) allows you to remain seated for around 30 min. Beyond, you should stand up, be it for work (phone call, meeting, chat) or not (coffee break). The relaxation shown here is an exercise that you should ideally practice once an hour to boost the oxygen supply.

French version here.

Finally, remember that the use of mobile screens at home should remain under control, already at an early age (small screens cause much worse postures, and ergonomics is even worse at home than at work). Consider that you have a 360 min credit per day to spend on a desktop computer. Due to the flexed neck and (often) forward head posture, each minute spent on a laptop costs you 3 min of your credit, and each minute on a smartphone or tablet costs you 6...

Last tip: never buy an office chair without trying it first! To choose wisely,  read this post and use these technical specifications.