Computer Work: The Right Ergonomic Settings

Working at a Computer Screen: Simple Adjustments That Make All the Difference

Physical Health and Ergonomics

Pain in the neck, back, or wrist, or tired eyes at the end of the day: at the office, these issues are often linked to an improperly adjusted workstation and long hours of sitting. The good news is that making the right adjustments takes just a few minutes. Here are the key points to remember, based on official recommendations.

Set Up Your TV in Five Minutes

Always start with the chair, then arrange the rest of the room around it

Computer Workstation · Key Guidelines, Side View

The chair. Your feet should rest flat on the floor, and your knees should be bent at an angle of about 90 degrees. Your thighs should rest on the seat, with at least two fingers’ width of space between the back of your knees and the edge of the seat. The backrest supports your lower back and moves with you.
The desk. The desk surface should be roughly at elbow height when your forearms are relaxed. If the desk isn't adjustable, raise the chair and add a footrest.
The screen. It should be positioned in front of you, about an arm's length away (50 to 70 cm). Its top edge should be at eye level or slightly below, and lower if you wear progressive lenses.
The keyboard. It is placed 10 to 15 cm from the edge of the desk so that you can rest your forearms on it.
The mouse. It stays in line with the forearm, near the keyboard, so you don't have to stretch your arm.
The legs. There's enough space under the desk to move your legs freely.

This list can be checked off each time there is a change in position or facility

The best way to adjust is to move

Even when seated comfortably, the body is not designed to remain motionless for hours on end. In 2015, a group of international experts published specific recommendations for office workers in the *British Journal of Sports Medicine*:

Start by spending 2 hours a day standing or engaging in light activity during work hours.
Work up to 4 hours a day; adjust accordingly if working part-time.
Take regular breaks from sitting by working while standing—for example, using a sit-stand desk—or by taking short active breaks.

In the same vein, the French National Institute for Research and Safety (INRS) recommends taking active breaks, ideally every 30 minutes.

Here are a few easy-to-implement ideas:

make a phone call while standing;
walk over to talk to a coworker instead of sending them a message;
hold short standing meetings;
Move the printer or the water bottle a little farther away.

With a sit-stand desk, the goal isn't to stand all day, butto alternate between sitting and standing.

Protecting Your Eyes

The light comes from the side. Position the screen perpendicular to the windows, and if possible, more than 1.5 meters away, to avoid reflections and glare.
Not facing a wall. Being able to look into the distance gives your eyes a rest.
A matte screen and a light background are easier on the eyes.
Look into the distance every so often. Even a few seconds are enough to give your eyes a rest.

If eye strain, headaches, or blurred vision persist despite these adjustments, it’s a good idea to have your eyes checked by an ophthalmologist or optometrist. Glasses designed for computer work can sometimes make all the difference.

Working from Home and Laptops: Pitfalls to Avoid

Laptops are convenient, but they force you to choose between two poor postures: either the screen is too low and your neck bends, or the keyboard is too high and your shoulders tense up.

The best solution: Connect the laptop to a docking station with a separate monitor, keyboard, and mouse.
If that's not possible: raise the laptop so that the top of the screen is at eye level, and use an external keyboard and mouse.
A tablet isn't suitable for working all day.

At home, the kitchen table and the sofa rarely make good workspaces. An adjustable chair, an external monitor, and a separate keyboard are often the most useful investments.

What the Law Says, and When to Seek Help

In Switzerland, employers are required to protect the health of their employees (Art. 6 of the Labor Act) and to design workstations in accordance with ergonomic principles (Arts. 2, 23, and 24 of the OLT 3). Adjusting a workstation is therefore a shared responsibility: the company provides adjustable furniture and equipment, and each employee adjusts them to fit their own needs.

For employees: If pain persists for several days despite these adjustments, or if you experience tingling or numbness in your hands, talk to your doctor and report it to your employer. Taking action early can prevent the discomfort from becoming chronic.

For employers: A job analysis conducted by an ergonomist or an occupational health professional helps pinpoint exactly what the problem is and avoid unnecessary purchases.

For more information, Suva offers a very comprehensive brochure: " Working at a Computer: Tips for Working Comfortably at the Computer " (reference 84021.F).