Transform Your Workspace: Ergonomic Tips for Relief

Understanding Workstation Ergonomics

Workstation ergonomics is the science of fitting your workspace to your body, rather than the other way around. This approach improves comfort, productivity, health, and safety. It applies whether you’re at a seated desk, a standing desk, or doing a mix of both. It's now recognized as a key factor in workplace health and safety!

Poor posture and sub-optimal desk setups are major contributors to many musculoskeletal conditions I treat every day. If you spend long hours at a desk, your setup matters more than you might think.

Common Risk Factors in Desk Work

Here are some main contributors to pain and injury in the office environment:

• Prolonged sitting without breaks

• Repetitive movements like typing or using a mouse

• Awkward postures such as hunching forward

• Workload stress and mental fatigue

  
  

Keyboard and Mouse position

Setting Up Your Chair

You don’t always need to buy a brand new ‘ergonomic’ chair to have a healthier workstation. The key is to make adjustments to suit your body. Here’s how:

1. Chair height – When seated comfortably, your elbows should be roughly level with or slightly above desk height (0–5cm higher).

2. Thigh position – Your thighs should be horizontal with hips slightly more open than 90°, and feet flat on the ground.

3. Foot support – If your feet don’t reach the floor, use a footrest.

4. Seat depth – Leave a 2–3 finger gap between the front edge of the seat and the back of your knees.

5. Backrest tilt – Aim for a slightly reclined position (110–125°) rather than sitting bolt upright.

6. Lumbar support – Adjust to support the curve of your lower back.

7. Armrests – Remove them if they push your elbows up or stop you from sitting close enough to the desk.

   
   

Mouse Position

Desk & Monitor Position

Once your chair is set, adjust your desk setup:

• Monitor – Place it directly in front of you, an arm’s length away, with the top third of the screen at eye level. Use a stand or stacked books if needed.

• Keyboard & mouse – Keep them close to your body, level with your elbows, and on the same surface.

• Document holder – If you work from paper often, place it between your keyboard and monitor to reduce twisting and head movement.

• Phone use – Keep it within easy reach; use a headset rather than cradling it between your head and shoulder.

  
  

Ergonomic workstation setup guide highlighting optimal seating posture and desk arrangement for office comfort, including screen height, chair position, and keyboard alignment.

Standing Workstations

Standing desks can be a great option, but they must be introduced gradually:

• Start with 20–30 minute sessions, then slowly increase.

• Follow the same ergonomic rules as a seated desk.

• Wear supportive footwear and consider an anti-fatigue mat.

  
  

Guidelines for optimal ergonomic positioning at sit-to-stand workstations, detailing appropriate arm placement, screen height, and desk setup for both sitting and standing postures.

Environmental Factors

Ergonomics isn’t just about chairs and screens – your surroundings matter too! Here are some factors to consider:

• Lighting – Aim for natural light from the side and avoid glare. Adjust monitor tilt or use an anti-glare cover if needed.

• Temperature – Ideally, keep it between 22–26°C.

• Humidity – Maintain a level of 40–70%.

• Noise – Minimize distractions where possible.

  
  

Healthy Work Habits

Even with a perfect setup, movement is key! Here are some healthy work habits to adopt:

• Take breaks every 45–60 minutes – Stand, stretch, or walk to get water.

• Change your posture regularly – Alternate between sitting, standing, and walking tasks.

• Apply the 20-20-20 rule – Every 20 minutes, look 20 meters away for 20 seconds to rest your eyes.

• Avoid eating lunch at your desk – Give your body and mind a reset.

  
  

Final Thoughts

It’s not always possible to change every element of your workstation, especially if you’re in a shared or fixed office environment. My advice? Change what you can, and see how your body responds! For more tailored advice, book an appointment with me or one of our experienced osteopaths at Whole Health Osteo & Rehab.

Remember, small adjustments can lead to significant improvements in your comfort and well-being!