Do you spend hours every day on your computer? Are you sure you aren't exposing yourself to long-term health risks? Read our free E-book and improve your occupational health and posture today! Packed with information to make your daily life easier and more productive.

1. T H E B E N E F I T S O F E R G O N O M I C S O N
P R O D U C T I V I T Y A N D H E A L T H
E - B O O K
FEEL GOOD.
PERFORM BETTER.

2. A GUIDE TO
OCCUPATIONAL
HEALTH
Sundstedt & Co
Ergonomics
"Ergonomics means adapting the work to the
human being to prevent risks of ill health and
accidents. It is very much about how to plan
and organize the work - it is necessary to see
the whole"

3. Content
01. First page
02. Ergonomics
03. Contents
04. Purpose
05. Why ergonomics
06. Statistics
07-10. Health risks
11-13. Sedentary work, some good advice
14-16. Your responsibility as an employer
17. Storytelling
18. Your offer

4. Purpose
Many of us spend large parts of the day in front
of a screen and many of us do it without
thinking about how we do it.
What are the real short-term and long-term
consequences of a lack of interaction with
computers. The purpose of this e-book is to
inform you who integrate with IT whether you
can do it in a healthier way.
By understanding the positive effects an
optimal use can bring, we can adapt and
experience a massive difference in well-being,
performance and happiness.
We can avoid the negative aspects of
sedentary work can lead to such as headaches,
pain, restlessness and inefficient work.

5. Why ergonomics?
Good ergonomics pays off
The better the ergonomics in the workplace, the
more profitable the company is. It shows a
knowledge overview made on behalf of the
Swedish Work Environment Authority. (Report
2012: 1), by researchers at KTH and Linköping
University.
A good working environment with good
ergonomics makes the business more efficient. It
provides benefits mainly in the form of better
quality and productivity.

6. Statistics
Work injuries 2020.
"The most common causes of reported
occupational diseases in 2020 were chemical
and biological factors (54%) followed by
organizational
and social factors (20%) and ergonomic load
factors
(15%) "
Good ergonomics is not only about avoiding
stress injuries, but also about feeling as good
as possible, finding joy again in what you do
and making work easier.

7. Health risks
Posture
T h i n k l o n g t e r m
W i t h b a d
T h e d o m i n o e f f e c t

8. Poor posture, a bigger problem than many
people think.
Poor posture can affect us on different levels. It can
i.a. affect
how we look at ourselves and how our surroundings
look at us. This in turn can have a major impact on
our daily lives and greatly affects the radiance of
self-confidence and how we feel.
But your posture can also have much more
profound effects.

9. Health risks
STIFFNESS IN
SHOULDERS, CHEST,
BACK AND NECK.
PAIN IN THE CHEST,
BACK AND NECK.
HEADACHE

10. Health risks
FEELING TIRED,
ESPECIALLY IN THE
AFTERNOONS AND
EVENINGS.
DUE TO THE PAIN, IT IS
ALSO COMMON TO HAVE
SLEEP PROBLEMS,
WHICH CAN LEAD TO
MANY OTHER PROBLEMS
BOTH MENTALLY AND
PHYSICALLY.

11. Sedentary work,
some good advice
The position of the keyboard should allow you to
rest your forearms as you type. Equally
important is that you can keep your wrist
straight. You should place the keyboard and
mouse in the middle in front of you as much as
possible.
The position of the monitor should be such that
you end up at the top of the screen when looking
straight ahead. You should see the letters clearly
at a distance of 70 cm.
It can also be a good idea to place a pillow in the
lumbar spine to create a healthy sway where you
do not squat with your back and sink forward
with your shoulders.

12. Take micro breaks.
If you work statically and sedentary, it is extra
important. Ideally, you should take a break once an
hour, but if that is not possible then at least every
two hours.
Get up and do some movement exercises or walk
around a bend. Micropauses are both good for the
body and reduce stress, something that can
otherwise also contribute to tension in the
shoulders and neck.
Lighting conditions.
A good work environment requires good lighting
and is a prerequisite for people to perceive their
surroundings in the right way. Good lighting also
contributes to a more pleasant work environment
and good results at work. Poor lighting can cause
headaches and eye problems. Improper lighting
also increases the risk of accidents. Seeing badly
when you work can also lead to pain in the body
because you tense up and squint. If the light is
good, you feel better and work more efficiently.
Accuracy requires increased strength
The greater the requirements for accuracy in the
work, and the greater the risks and consequences of
mistakes, the greater the illuminance needed. Site
lighting complements general lighting.

13. Laptop stand
By adjusting the height of the screen, you can also
create a more natural posture where you do not sit
too far forward with your head and let it rest on
your body instead. This prevents gamnacke, stiff
muscles in the neck and pain.
The UpDesk

14. T H E E M P L O Y E R ' S
R E S P O N S I B I L I T Y

15. The employer is responsible for ensuring that the
work and the workplace are ergonomically well
designed and that the employee has opportunities to
influence how their own work is planned and
carried out so that there is sufficient movement
variation and recovery.
The employer must examine the working
conditions and assess the risks of being able to
implement measures to prevent ill health and
accidents. When the employer plans measures, it is
important to have a holistic perspective that
includes the employee, the technology and the
organization.
When an employee is injured in an accident due to
acute congestion, or gets an occupational disease
due to prolonged congestion, the employer must
act. The sooner action is taken, the easier it will be
for the employee to get back to work.

16. 1,2 X
Get more done
Invest in your employees' work environment and
see how productivity and well-being increase.
Experience how the employees' word of mouth
simplifies recruitment.

17. Storytelling
We at Sundstedt & Co wanted to do an
experiment when we developed our laptop and
desktop computer racks.
The experiment consisted of lending demo
racks to three companies and three students
where they would use our racks every time they
worked in front of the computer for 1 month.
They would also follow our good advice you
just read so far.
The response exceeded our expectations.
All respondents expressed a major change
when it came to enthusiasm for the job. They
felt they could focus and work longer than
before. 3/10 respondents expressed special
relief from pain they previously felt after a full
day of sitting still in front of the screen.
Do you have employees? You know that you
can also get a demo product to give to your
employees?
Write to us at info@sundstedtco.com to find
out more.

18. Your offer
Do you want to change your traditional way of
working for the better? Take the step and
experience the direct and long-term benefits of
our stands.
Now the first 100 who read our e-book get the
chance to use our discount.
Apply the discount code at checkout on our
website for 15% off your purchase and become
ergonomic today!
Code: Ergonomics Day