Good ergonomics in the office

Regardless of the type of work and tasks, the most important factor is that you vary between different working positions. You should strive to sit as little as possible during your work day. Vary your position by assuming a standing position in your office space.

Break exercise videos

See videos with break exercises that you can do during your work day to prevent musculoskeletal disorders.

Adapt your office space

Recommendations for how you best can adapt your workplace are given below. Follow the order given in the description. If, after following the description, you still find the design of your workplace to be inappropriate or uncomfortable, you can contact the Occupational Health Service Unit for a workplace assessment.

Office chair

Start by adjusting your chair. In order to achieve good working positions, your office chair must be adjustable, and it must be adapted individually by means of the settings available.

Equally important is the fact that you sit in a balances way on the chair. You can also vary the way you sit on the chair by using the chair¡¯s functions. There is not just one right way to sit, but a good starting point is described here.

Familiarize yourself with your chair's adjustment settings by reviewing the instruction manual that comes with new chairs. This is usually found in a pocket under the seat or between the back and the seat. You can also find instruction manuals on the chair supplier websites.

A good office chair should be sturdy and easy to adjust:

• Optimal height for a chair with a regular (square) seat is when the angle of your hips and knees is a little more than 90 degrees, when your feet are on the floor. If a chair with a saddle seat is used, you should sit with a considerably larger (more open) hip angle. Your feet should also touch the floor in this chair.
• Seat depth should be such that your fist will fit between the edge of the seat and the back of your knee. This does not apply to saddle seats, where the distance between the back of your knee and the seat is naturally much greater.
• Adjust the back rest so that the lower part of the chair back is pressed against your lower back.
• Use the tilt function as required. Set the tilt resistance at the desired resistance. It shall also be possible to lock the tilt function as required.
• Armrests are not necessary, but they can be useful to support your forearms when there is no space for this on the surface of the desk. If you have armrests, it should be possible to adjust their height so that they come under the desk or can be removed as required.
• Head/neckrests are not necessary either to achieve a good working position. It is often used for reclining positions and during breaks. It should be adjusted so that it supports your head well.
• Finally: Sit as deep into the seat as you can, and sit on your so-called sitting bones. This gives a balanced sitting position with little exertion or strain.

Video: Adjustment of a chair with a regular seat and chair with a saddle seat.

Desk

Electric height-adjustable desks should be the default for new purchases at UiO today. If you do not have an electric height-adjustable desk, your desk should be manually adjustable as a minimum requirement.

Depth of your desk should be at least 80 cm. There should be plenty of room for any equipment you need on your desk. If you use two large computer monitors, you may need a greater depth.

Height should be such that you can rest your forearms on the desk with your elbows at a 90 degree angle, to reduce strain on your neck and shoulder muscles. This applies to both standing and sitting working positions.

Location of the desk in the room should be such that there is no bright light behind your computer screen, glare or reflections from windows or other light sources. Ceiling lighting should be directly above you (see Illustration 1).

It is recommended that you sit 90 degrees relative to the window at a rectangular desk. For a corner solution, you should sit at 45 degrees, preferably some distance from the window (see Illustration 2).

Computer screen

Your computer screen should be height-adjustable right down to the surface of the desk.

Height should be such that your horizontal line of vision, that is, when you are looking straight ahead, is approximately 5 cm above the top edge of the screen (see the top arrow in illustration). Your screen should also be angled slightly backwards, approximately 15-20 degrees.

Distance from your eye to the screen should be 60-80 cm. Find the distance that works best for you, depending on how many and the size of the screens you are using.

Keyboard

Your keyboard should have a matte surface and be as flat as possible so that your wrist can be in a resting position. It shall be placed on your desk so that approximately two-thirds of your forearms rest lightly on your desk in front of the keyboard, with your wrist in a neutral position. There are alternative keyboards for those who prefer them.

Mouse

Your computer mouse shall be placed as close as possible to your keyboard or directly in front of your body (see the illustration). It is important that your forearm rest on the surface and that your wrist is bent upward as little as possible.

Use keyboard shortcuts (Norwegian) whenever possible.

Vary the location of your computer mouse. Use both your right and left hands. There are several different types of computer mice. Find one that is right for you.

Lighting and eyesight conditions

Good general lighting is important. Reflections and glare from sunlight and lighting can be distracting for your eyes and should be avoided.

Desk lamps, in addition to ceiling lighting, provide variation for your eyes and extra light around your screen, keyboard and documents.

Computer glasses, or screen glasses, may be appropriate for employees who regularly work at a computer screen. Reimbursement for computer glasses requires special reasons in writing from an ophthalmologist or optician. The condition for reimbursement is that the employees cannot use their regular glasses they use daily. This is most often the case for people over the age of 40-45, or that the employee needs special correction due to long-sightedness (hypermetropia) and/or irregularly shaped corneas (astigmatism) or the like. These conditions can cause problems for working with computer screens.

Read more about the procedures for computer glasses.

Laptops, tablets and smartphones

Mobile ICT tools are primarily for short-term use, when you are not at your usual workplace. For long-term work on a laptop, tablet or smartphone, we recommend a separate keyboard and mouse, and possibly a monitor as well.

Good working positions and variation are equally important for home offices, travel or at meetings.