Studying at the University involve many hours in front of a computer or sitting will with a book in your hand. With the right ergonomic conditions you will save your body from pain in the lower back, shoulders and neck. Creating a working space where your body has an upright position is key.
8 tips for a good study environment
- Put the laptop in the right position. Make sure that your laptop is located in the same level as your eyes. If the screen is too low your neck will have to adjust which can result in pain. Try different tables and adjust with books or newspapers to find the right level.
- Sit down in the right height. If the chair is too low compared to the table, you can adjust with pillows or towels to reach the right level. Try to make your feet gently touching the floor.
- Sit or stand close to the table. Sit so close that your belly almost touches the edge of the table. Imagine that the upper arms are in line with your upper body and the lower arms are resting against the table in 90 degrees angle. Ears, shoulders and hips should be in a vertical line.
- Change positions. Change between sitting and standing position once in a while if possible. Use the iron board to adjust the height of the laptop.
- Don’t use the laptop keyboard. If possible, use a proper keyboard and mouse for a better posture. You might be able to borrow equipment from a friend if you do not have it at home, otherwise it is a good investment.
- Study in good light. Create a study environment with good lighting and try to let daylight in if possible.
- Take breaks and get moving. Try to get on the move every thirty minutes. Set an alarm and walk around in the room, do some yoga, dance to your favourite song , do some stretching or similar.
- Don’t forget to socialise! If you normally study with friends, create a virtuell study group online. As a student you have the possibility to create your own Zoom meetings where you can invite your classmates to study together.
Distance learning - tips and tricks
Are you in pain and need support?
If you feel pain when in your study position, try to change the way your are sitting or standing for a period and make sure to activate your body regularly during the day. If the pain does not go away, contact the Student Healthcare Centre for advice.
Student Healthcare Centre