When working from home or a real office, we must deal with reducing the ergonomic risk. In other words, to reduce the risk of developing muscle and joint problems caused by working with a computer.

The first, most important thing is to make your workplace ergonomic. What is an ergonomic workplace? Typically, an ergonomic workplace looks like this: two screens, a separate keyboard and mouse, an ergonomic office chair and a standing desk. If you want to know more, we have a virtual lecture.


But they alone are not enough. We may have all the fancy tools to create an ergonomic workplace, but if our working style is not ergonomic, back and neck pain is still bound to happen.

What is an ergonomic work style? Ergonomic working style means constantly changing positions and taking micro-breaks during the working day.

Micro-breaks include all small activities, such as filling a cup of coffee or a glass of water, going to the toilet, and also movement breaks. The least common way to take a micro-break is the office workout. Office training seems like something tedious, time-consuming and sweat-inducing. In fact, it is not!

We tend to think of a movement break during the workday as more difficult than it actually is! If you are one of those who doesn’t have time to take a break or simply forget, here’s a little trick!


Multitasking! Simple but not easy. Let me explain.

What are the activities that you do with 100% probability every working day? Is it making coffee? Filling a water glass? Every time you do an activity that you do anyway, add a small movement break to it. For example, while you wait for the water to finally boil, do a little exercise at the same time.

See in the video below how to combine, boiling water and an exercise for the shoulder.