Workstation Ergonomics – Why it Matters for Your Health

Do you experience neck pain, back pain, or headaches after a day at your desk? These are some of the most common complaints I see as an osteopath, and often, they can be eased by making simple but effective changes to your workstation ergonomics.

Workstation ergonomics is the science of fitting your workspace to your body, rather than the other way around, to improve comfort, productivity, health, and safety. It applies whether you’re at a seated desk, a standing desk, or doing a mix of both, and it’s now recognised 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

These are some of the 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.

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

2. Thigh position – horizontal with hips slightly more open than 90°, 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 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 – directly in front, 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 – 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 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:

• Lighting – aim for natural light from the side, avoid glare (adjust monitor tilt or use an anti-glare cover).

• Temperature – ideally 22–26°C.

• Humidity – 40–70%.

• Noise – minimise distractions where possible.

Healthy Work Habits

Even with a perfect setup, movement is key:

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

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

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

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

Final word: 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.