Office ergonomics: setting up your workstation to work pain-free

This training will mainly cover the following topics:

• Introduction: situational overview.
• Module 1: MSD risks, pain and warning signs related to office work.
• Module 2: the ergonomic chair: essential adjustments.
• Module 3: screen positioning, lighting and visual fatigue.
• Module 4: keyboard and mouse: neutral postures and proper use.
• Module 5: workstation organization and sit-stand desk.
• Module 6: microbreaks and preventive exercises.
• Conclusion: summary.

By the end of this training, the participant will be able to:

• Identify the main risk factors related to office work (static postures, MSDs).
• Recognize the early physical warning signs associated with musculoskeletal disorders.
• Correctly adjust their ergonomic chair (height, backrest, armrests).
• Position the screen, keyboard and mouse appropriately.
• Apply workstation organization principles according to reach zones.
• Understand the role and proper use of a sit-stand desk.
• Incorporate microbreaks and preventive exercises into their daily routine.