Whether in the office or home office – many people spend 6 to 10 hours a day at their desk. An unsuitable sitting position, incorrectly adjusted furniture, or a poorly placed screen quickly lead to back, neck, and headaches. The good news: with an ergonomically designed workplace, many complaints can be avoided – and concentration, performance, and well-being will increase.

Ergonomics means: The workplace adapts to the person – not the other way around. This includes a properly adjusted chair, the correct desk height, an ergonomic screen position, good lighting, and sufficient movement in daily work. With a few clear rules and the right products, any desk can become a healthy workplace.

What to expect in this article

• Why ergonomics at the workplace is so important
• The optimal sitting position – how to truly sit back-friendly
• How to correctly adjust your chair & desk
• Ergonomically adjust screen height, distance & lighting
• Practical aids: laptop stands, monitor arms, document holders & co.
• Example of an ergonomic workplace – alternating sitting & standing
• Tips for dynamic work: changing position instead of rigid sitting

At Wiepa, you'll find not only ergonomic office furniture like height-adjustable desks and office chairs, but also accessories from monitor stands to footrests – for workplaces that noticeably relieve your back, eyes, and concentration.

Why ergonomics at the workplace is so important

An ergonomically designed workplace not only prevents back pain – it influences your overall health, energy, and productivity. Many physical complaints arise from hours of sitting in the wrong posture or from workplaces that are not adapted to one's body size.

1. Less pain, less tension

Ergonomics prevents typical office problems such as:

• Back pain & lumbar spine complaints
• Neck tension
• Headaches due to poor posture
• Numb hands & arms due to constant kinking

Even small adjustments – e.g., the correct chair height or a well-placed monitor – noticeably reduce the strain.

2. Higher concentration & better performance

Those who sit well think better. An ergonomic posture supports:

• More focus due to fewer distractions from pain
• Consistent performance throughout the day
• Less fatigue due to a natural body posture

3. Fewer sick days

Back problems are among the most common causes of absenteeism. Ergonomic workplaces counteract this – an advantage for employees and companies alike.

4. Ergonomics motivates

A well-equipped workplace shows appreciation: employees feel supported and taken seriously. This has a positive effect on motivation and job satisfaction.

5. Prevention instead of later costs

Ergonomic furniture is an investment that pays off. Pain, absences, and therapy costs can be significantly reduced. Particularly popular: height-adjustable desks and ergonomic chairs.

Ergonomics is therefore not a luxury – it is a central component for health, productivity, and sustainable work in the office and home office.

The optimal sitting position – how to truly sit healthily

The correct sitting position is the basis for ergonomic work. The goal is a natural, upright posture that relieves your back and prevents tension. With a few adjustments, you can work healthier and more relaxed in the long term.

1. Upright, natural posture

• The upper body is upright – not hunched forward.
• Shoulders are relaxed and do not rise or slump forward.
• The head is in line with the spine, not pushed forward.

2. Correctly position hips, knees & feet

• Hips and knees form an angle of approximately 90–100°.
• Feet are flat on the floor (use a footrest if necessary).
• Upper and lower legs are slightly open – not squeezed.

3. Use the backrest – don't ignore it

Many people sit too far forward on the chair. Ergonomically correct is:

• Having full contact with the backrest,
• The lumbar support (lordosis support) supports the lower back,
• Sitting slightly reclined (approx. 95–105°) instead of bolt upright.

4. Relieve arms & shoulders

• Armrests should be adjusted to desk height to relieve shoulders and neck.
• Arms rest loosely, without being pulled up.
• Wrists remain as straight as possible – not bent.

5. Adjust seat height to body size

The ideal seat height depends on whether your feet are relaxed on the floor and your knees are correctly bent. Guideline for most people: 42–52 cm seat height.

6. Dynamic sitting

Healthy sitting is not rigid sitting. Use:

• Chair tilt functions
• Flexible backrests
• Movement while sitting

In short: The best ergonomic seat is the one you regularly change.

Correctly adjust chair & desk – the most important steps

An ergonomic workplace begins with a simple rule: First adjust the chair, then the desk – not the other way around. Only then will a posture be created that permanently relieves the back and neck.

1. Correctly adjust chair

Seat height

• Feet are firmly & flat on the floor.
• Knees form an angle of about 90–100°.
• Thighs are horizontal or slightly sloping upwards.

Seat depth

• About 2–3 fingers of space remain between the front edge of the seat & the hollow of the knee.
• The thighs are fully supported without creating pressure.

Backrest & lumbar support

• The lumbar support is positioned at the height of the lower back.
• Sit slightly reclined (approx. 95–105°), not bolt upright.
• Actively use the backrest, don't "float freely".

Armrests

• Adjust armrests so that shoulders can relax.
• Upper arms hang loosely, forearms rest horizontally.
• Ideally, armrests form a line with the desk height.

2. Correctly adjust desk

Desk height

The correct desk height depends directly on your armrests.

• Desk height = height of armrests → shoulders remain relaxed.
• Forearms rest loosely, without lifting or pressing.
• Standard desk height: approx. 72–75 cm (but not ideal for many).

Height-adjustable desks

Ideal for ergonomic work. Guidelines:

• Sitting: approx. 65–75 cm depending on body size
• Standing: Elbow height = desk height
• Body remains upright, shoulders relaxed.

Distance to the table

• Sit as close to the table as possible → back is supported.
• No "hunching forward".

When the chair and desk are harmoniously adjusted, it relieves the back, neck, and hands – and forms the basis for all further ergonomics at the workplace.

Ergonomically place screen, keyboard & mouse

A misplaced screen or an unfavorable mouse position can quickly lead to neck tension, shoulder problems, or wrist pain. With a few adjustments, the strain can be significantly reduced.

1. The screen – height, distance & position

Screen height

• The top line of the screen is at eye level or slightly below.
• The head remains in a neutral position – no constant looking down.
• For varifocal glasses: place the screen slightly lower.

Distance

• at least an arm's length distance (approx. 50–80 cm).
• The larger the monitor, the greater the distance.

Position

• Screen directly centered in front of the body – no lateral turning.
• Place between light source & window → less glare.
• Tilt monitor slightly backward (approx. 10–20°).

2. Correctly place keyboard

• Keyboard is parallel to the screen and centered to the body.
• Wrists remain straight – no extreme bending.
• 10–15 cm free space in front of the keyboard for the palms.
• Flat keyboards are more ergonomic than high models.

3. Use mouse ergonomically

• Place close to the keyboard → prevents shoulder shrugging.
• Hand rests loosely on the mouse – no gripping.
• Wrist remains neutral, not bent.
• Vertical mouse or ergonomic mouse can provide relief.

4. Set up two screens ergonomically

• For 2 equally important monitors: align both slightly towards the center.
• For main and secondary screens: main screen directly in front of the body, secondary screen angled to the side.

5. Use laptop ergonomically

Laptops are ergonomically problematic because the screen & keyboard are connected. The solution:

• Use a laptop stand → raise the screen.
• Connect an external keyboard & mouse.
• Arm's length distance as with a monitor.

An optimally set up computer workstation relieves neck, shoulders, and eyes – and noticeably improves your concentration.

Practical aids – these tools truly make your workplace ergonomic

Even small ergonomic helpers can make everyday work much easier. They support a natural posture, prevent strain, and ensure that you can work focused and pain-free even on long days.

1. Monitor arms & monitor stands

• Monitor arms enable flexible height and distance adjustments.
• Monitor stands raise the monitor to eye level.
• Ideal for multi-screen setups and home offices.

2. Laptop stands

• Raises the screen → avoids neck bending.
• Indispensable in combination with an external keyboard & mouse.
• Additionally: better air circulation for the device.

3. Footrests

• Relieve back & legs when feet do not reach the floor comfortably.
• Promote a straight spine posture.
• Comfortable and stabilizing even during long sitting periods.

4. Document holders

• Place papers, folders, and documents at eye level.
• Prevents constant head turning or looking down.
• Perfect for data entry & frequent typists.

5. Ergonomic keyboards & mice

• Vertical mice relieve wrist & forearm.
• Split keyboards promote natural arm posture.
• Low-profile keyboards for a more relaxed hand position.

6. Anti-fatigue mats (for standing work)

• Ideal for height-adjustable desks.
• Reduce pressure on legs & soles of feet.
• Promote dynamic standing.

7. Seat cushions & active stools

• Promote active sitting & stronger core muscles.
• Ideal for people with back problems.
• Can be well combined with classic office chairs.

Ergonomic aids provide noticeable relief and are particularly useful when a height-adjustable desk is not available or when frequently switching between home office and office.

Example of an ergonomically designed workplace

An ergonomic workplace doesn't just consist of a good chair. The interplay of all elements – and the regular alternation between sitting, standing, and movement – is crucial. Here's a practical example of what an optimal workplace looks like.

1. Sitting setup: healthy & relaxed work

• Office chair: correctly adjusted, backrest slightly reclined (95–105°).
• Seat height: feet flat on the floor, knees slightly open, 90–100° angle.
• Armrests: at desk height, shoulders relaxed.
• Desk height: same height as armrests – forearms rest loosely.
• Monitor: top line at eye level, approx. 50–80 cm distance.
• Keyboard: centered, 10–15 cm distance for palms.
• Mouse: directly next to the keyboard, arm stays close to the body.
• Footrest: if feet don't reach the floor comfortably.

2. Standing setup: working more actively without back strain

• Desk height: at elbow height (elbow at a 90° angle).
• Monitor: slightly elevated, so head remains neutral.
• Anti-fatigue mat: comfortable for long standing periods.
• Weight shifting: alternate standing on both legs.
• No hollow back: align pelvis neutrally, stomach slightly active.

3. Perfect ergonomics through variety

Every workplace – whether in the office or home office – benefits from movement and position changes. Ideal guidelines:

• 40 minutes sitting
• 15 minutes standing
• 5 minutes active movement (walking, stretching, shoulder circles)

This mix keeps muscles active, relieves intervertebral discs, and increases concentration and well-being throughout the workday.

Tips for dynamic work – movement instead of rigid sitting

Even the best-equipped workplace is of little help if we remain in the same position for hours. The body is made for movement – which is why dynamic work is one of the most important components of ergonomics.

1. Regularly alternate sitting and standing phases

A sensible rhythm is:

• 40 minutes sitting
• 15 minutes standing
• 5 minutes movement

This change keeps muscles active, relieves intervertebral discs, and improves blood circulation.

2. Incorporate mini-breaks

• Stretch or stand up briefly every 20–30 minutes
• Observe eye rules: 20–20–20 (every 20 min. look at 20 m for 20 sec.)
• Circle shoulders, stretch neck, loosen wrists

3. Make phone calls while standing

Many activities don't have to be done sitting down. Ideal: phone calls or short consultations while standing or walking.

4. Utilize active sitting

• Stools or balance cushions activate the core muscles.

5. Don't shorten distances – lengthen them

• Get water → consciously further away.
• Distribute printer placement in the room.
• Stairs instead of the elevator.

6. The most important movement triggers

• Timer or Reminder to change between sitting/standing.
• Apps for movement breaks.
• Meeting routines: e.g. 5-minute standing start.

Dynamic working ensures that ergonomic settings are not just theoretical, but practically effective every day – and sustainably increase health & energy.

Work ergonomically – for more health, focus & well-being