Back pain, a stiff neck and burning eyes are not the price you have to pay for office work. In most cases they are the result of a poorly set up workstation – and you can fix that in 15 minutes. In this guide we explain the five steps of ergonomics that we also use when equipping the makerSP_CE coworking space.
Step 1: the chair – the foundation of everything
- Height: feet flat on the floor, knees at roughly a 90-degree angle.
- Backrest: the lower back supported; the backrest should follow the natural curve of the spine.
- Seat depth: leave a 2–3 finger gap between the edge of the seat and your knees.
- Armrests: elbows at 90 degrees, shoulders relaxed, not raised.
Step 2: desk and keyboard
The desk height should allow your forearms to be horizontal while typing. Keep the keyboard 10–15 cm from the edge of the desk with the mouse right next to it – reaching for a distant mouse is one of the main causes of shoulder pain.
Step 3: screen at eye level
The top edge of the screen should be at eye level or slightly below, an arm's length away. The biggest mistake? Working on a laptop alone: the screen is too low, so you hunch over. The solution is an external monitor, or at least a laptop stand with an external keyboard. At makerSP_CE external screens are available at every desk.
Step 4: lighting
Position the screen perpendicular to the window (not in front of or behind it) to avoid glare. Combine daylight with a warm desk lamp for the afternoon hours. Every 20 minutes, look 20 seconds into the distance (the 20-20-20 rule) to relieve your eyes.
Step 5: movement is the best ergonomics
Even a perfect chair does not solve eight hours of sitting. Stand up at least once an hour, hold part of your meetings standing or walking, and eat lunch away from your desk. Working next to Tivoli Park has a practical advantage here: a 15-minute walk during a break does more than another coffee.
Quick checklist
| Element | Correct setting |
|---|---|
| Feet | Flat on the floor or on a footrest |
| Knees and elbows | Roughly 90 degrees |
| Top edge of screen | At eye level |
| Screen distance | An arm's length |
| Wrists | Straight, not bent upward |
| Breaks | Stand up every hour, look into the distance every 20 minutes |
Ergonomics at makerSP_CE
A kitchen table at home and a dining chair will ruin your back in the long run. When you compare working from home and coworking, ergonomics is often the decisive difference. At makerSP_CE you get ergonomic chairs, spacious desks and external screens – all included in a flat monthly price. Come for a trial day and compare how your back feels after eight hours.
Frequently asked questions
Do I need expensive ergonomic equipment?
Not necessarily. The correct screen and chair height do the most – you can achieve that with books under the monitor and a cushion on the chair. An expensive chair without the right setup does not help at all.
Is a standing desk better than a sitting one?
The best option is alternating: a few hours sitting, a few standing. Standing all day strains your legs and lower back much like sitting all day.
How often should I take breaks?
A short break (1–2 minutes) every hour and a longer break (15–30 minutes) every 3–4 hours. More important than the duration is that you actually stand up and move during the break.
Conclusion
Ergonomics is not a luxury but a condition for long-term healthy work. Set up the five steps above today – your back, neck and eyes will thank you in ten years.
Book your spot at makerSP_CE
Coworking makerSP_CE, Pivovarniška ulica 6, Ljubljana (next to Tivoli Park). Flat price, no notice period, 24/7 access and free parking.
Web: makerspace.si | Email: rezervacije@makerspace.si | Phone: +386 30 393 405