Do you experience back pain, neck pain, or wrist strain after long hours at your desk? Poor office ergonomics is a major cause of musculoskeletal disorders (MSDs), leading to discomfort, reduced productivity, and long-term health issues. Whether you work remotely or in an office, correctly setting up your desk, chair, and computer can prevent pain and improve your posture, focus, and well-being.
In this guide, we’ll discuss essential office ergonomics tips, including desk setup, chair adjustments, screen positioning, and movement strategies to keep you comfortable and productive.
Table of Contents
What Is Office Ergonomics & Why Is It Important?
Office ergonomics involves designing your workspace and tools to fit your unique needs, promoting comfort and efficiency. Proper ergonomics reduces strain on your body, prevents injuries, and supports long-term physical and mental health (Shariat et al., 2018).
By following ergonomic principles, you can avoid common workplace injuries and ensure a healthier, more productive work experience.
Office Ergonomics Checklist: The Key Components of a Healthy Workspace
1️⃣ Chair Height & Support
- Adjust seat height so your feet rest flat on the floor or a footrest.
- Keep your knees at a 90-100 degree angle with thighs parallel to the floor for proper circulation.
- Use a chair with lumbar support to maintain a natural spinal curve and prevent lower back pain.
- Tilt the seat pain slightly forward or keep it horizontal based on comfort.
- Sit back fully in your chair to evenly distribute weight and reduce strain. The gap between the back of your knee and seat should be between 1-4 cm. Ideally your seat can slide in or out to accomodate this.
- Change posture or postion every 20-30 minutes.
The best ergonomic office chair should have adjustable lumbar support, armrests, height, seat depth and tilt settings to support your posture and prevent back pain. It should also been on 5 wheels, to allow 5 points of contact with the ground
2️⃣ Desk Height & Setup
- Your desk height should allow arms to rest parallel to the surface, with elbows at a 90-degree angle.
- If the desk is too high, raise your chair and use a footrest for support.
- If the desk is too low, elevate it with secure risers or blocks.
- Keep the area under the desk clear of storage to allow proper leg movement.
3️⃣ Monitor Positioning
- Position the top third of your monitor at eye level to prevent neck strain. If the screen is too low, use a monitor stand or books to elevate it.
- The screen should be about an arm’s length away and directly in front of you.
- Avoid tilting or twisting your head while looking at your screen.
- The screen should be placed so that it does not face windows, catch reflections from the windows or have a window directly behind it causing glare.
4️⃣ Keyboard & Mouse Placement
- Place your keyboard 10-20 cm from the desk’s edge for wrist comfort. If this is not possible, your seat may need armrests to accommodate the lack of desk space on which to rest the forearms.
- Keep your wrists in a neutral position to reduce strain.
- Position the mouse close to the keyboard to prevent overreaching.
- Use a mouse pad with wrist support for added comfort.
- If you use the mouse frequently, considering alternating hands or swapping to a vertical mouse to reduce strain.
5️⃣ Footrests for Better Posture
- If your chair prevents your feet from resting flat, use a footrest. Adjustable footrests allow for different heel types and provide better posture support.
- Keeping feet supported reduces lower back stress and improves circulation (Cornell University Ergonomics).
6️⃣ Standing Desk Considerations
- Wear supportive footwear to reduce fatigue.
- Keep your feet shoulder-width apart and avoid leaning on one leg.
- Alternate between sitting and standing every 30-60 minutes to promote circulation and reduce stiffness (Straker et al., 2018).
Other Office Ergonomic Tips for a Healthier Workday
- Lighting: Ensure your workspace is well-lit to avoid eye strain,and reduce glare from windows or overhead lighting.
- Hydration: Keep water nearby to stay hydrated. This will support joint health & energy levels.
- Break Reminders: Set physical timers or use apps like Stretchly or Pomodor to remind yourself to move, stretch, or rest your eyes every hour. Movement will increase blood flow and reduce muscle fatigue (O’Sullivan et al., 2012) and can be as simple as getting a glass of water, making a tea, or using stairs instead of elevators during the work day.
- Headsets: If you take frequent calls, use a headset to avoid neck strain from holding the phone between your shoulder and ear.
- Organise Your Desk: Keep frequently used items within reach to minimise excessive reaching and bending.
Why See an Osteopath or Physiotherapist for Workplace Pain?
If you’re experiencing discomfort from poor office ergonomics, an osteopath or physiotherapist can help. Our osteos and physios specialise in diagnosing and managing musculoskeletal issues, providing tailored advice and hands-on treatments to relieve pain and improve function. We also accept WorkSafe Claims at both locations. Remember, early intervention can prevent minor aches from becoming chronic, long-term problems.
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References
- Shariat, A., et al. (2018). “Ergonomics principles improve musculoskeletal disorders and productivity among office workers: A review.” Journal of Advanced Research in Clinical Medicine, 5(4), 135-141.
- Straker, L., et al. (2018). “The impact of sit-stand desks on office workers’ activity, sitting, and productivity: A systematic review.” Applied Ergonomics, 68, 334-349.
- Punnett, L., & Wegman, D. H. (2004). “Work-related musculoskeletal disorders: The epidemiologic evidence and the debate.” Journal of Occupational and Environmental Medicine, 46(8), 670-678.
- Robertson, M. M., et al. (2009). “Office ergonomics training and a sit-stand workstation: Effects on musculoskeletal and visual symptoms and performance of office workers.” Applied Ergonomics, 40(1), 124-135.
- WorkSafe Victoria: A guide for employers; Office Health and Safety