A Quick Guide to Office Ergonomics

To give your best at work and to work in a more effective manner you need to stay fit and healthy. Many office workers face a lot of back aches in the workplace because their posture while sitting at work is not correct. Sitting for long hours at work may cause you to feel aches and pains so here are a few tips to help you feel comfortable while you work and keep you free from problems, even after a long and tiring day.

Seating Arrangement

The chair you sit on matters a lot when it comes to posture. Ideally you will have an ergonomically designed chair to support you but if you haven’t, there are still things you can do. Firstly, you need to make sure that your chair is positioned properly. Adjust the chair to a suitable height. Make sure your feet rest completely on the floor and your knees are slightly higher than your hips. If you do not have a chair with either inflatable lumbar support or fixed lumbar support place a cushion at the curve of your lower back to provide support to your back. By doing this you will be relieving strain and pressure on your back and maximising on comfort.

Avoid Stretching

Keep the objects you need close to yourself and not at an extended length to avoid stretching too much. Stand and reach out for items rather than remain sitting and stretching out to them.

Wrist Position

While you’re using the mouse or keyboard, make sure your wrists are in a straight and natural position and avoid bending them. Use a wrist rest to minimize stress on your wrists and when you’re taking a break from typing, rest the heels or palms of your hands on the wrist rest.


Centre your body in front of your monitor and keyboard. Try sitting as straight as possible. Keep your thighs horizontal with your knees and level with your hips. Use a footrest if your chair is too high. The dimension of your desk should also be at a suitable height as well as your monitor. Use a headset instead of placing the receiver between your head and your neck while attending calls.

For more advice about office ergonomics or work place assessments, please get in touch.

Comments are closed.