Working ergonomically

• Enhanced comfort: Ergonomic workspaces prevent neck strain, back pain and wrist pain with proper posture and adjustable furniture. Keeping your back in your chair, feet flat on the floor and wrists in a neutral position while typing for correct workstation posture.
• Increased focus and productivity: A comfortable set up allows for better focus and concentration of tasks. By reducing discomfort and preventing distractions associated with pain there is increased focus and sustained productivity throughout the day. A study by the Human Factors and Ergonomics Society found that:
  • A well-designed ergonomic workspace can lead to productivity increases of up to 25%.
• Prevention of strain injuries: Ergonomics can help minimise the risk of musculoskeletal disorders and repetitive strain injuries. Muscle strain, lumbar strain, eye strain, carpal tunnel syndrome, tendonitis, neck strain and shoulder strain can be prevented.
• Boosted energy levels: When physical strain is reduced less energy is spent handling discomfort or pain and this allows for higher energy levels to spend on work throughout the day.
• Long-term health benefits: Ergonomic setups and adequate breaks from sitting time reduces the risk of developing musculoskeletal disorders, preventing potential long-term health problems. Proper support for the body’s natural posture helps in avoiding chronic pain and discomfort associated with poor ergonomics. According to a study by the CDC it has a significant impact:
  • Reducing time spent sitting by 66 minutes per day can reduce upper back and neck pain by 54%.
• Positive impact on mental health: A comfortable environment promotes a sense of well-being, reducing stress and enhancing overall mental health. Employees working in ergonomically designed work spaces report higher levels of job satisfaction, as highlighted in research published in the International Journal of Industrial Ergonomics. A study conducted by the University of Malaysia revealed the following:
  • Poor workplace ergonomics or organisation comfort level has significant economic implications for the organisations through employee dissatisfaction, lowered productivity and lowered emotional and physical health of the employees.
  • Lower emotional health leads to psychological distress, depression and anxiety, whereas lower physical health leads to heart disease, insomnia, headaches, and infections.

Benefits of ergonomic workspaces can offer enhanced comfort, reducing the risk of pain and injuries. The short-term benefits include increased concentration, focus and productivity. The long-term benefits include reducing health risks and negative effects on mental health; these both can contribute to job satisfaction. Poor ergonomics can lead to economic implications for organisations, causing employee dissatisfaction, absenteeism, lowered productivity, and adverse effects on emotional and physical health.



Implementing ergonomic principles into your office workplace or home office is an important investment into your health, comfort and productivity leading to a more positive and thriving work experience.

Setting up an ergonomic workplace

• Assess Your Workspace: Evaluate your workspace to identify any discomfort or issues that need improvement.
• Choose the right chair: Select a chair with proper lumbar support and adjustable height. Ensure feet rest flat on the floor.
• Opt for an adjustable desk: Invest in a sit-stand desk for flexibility. Adjust the desk to elbow height (90-degree angle) for typing.
• Position your monitor: Place the monitor at eye level, an arm's length away. Use a stand if needed to maintain correct height.
• Arrange keyboard and mouse: Keep your keyboard and mouse at the same level. Use a rest for wrist comfort; keep wrists straight, not strained.
• Organise your workspace: Declutter desk, keep essentials within arm's reach. Use organisers and storage solutions for a tidy space.
• Proper lighting & ventilation: Use adjustable lighting, prevent screen glare. Maintain good ventilation for fresh air and focus.
• Take regular breaks: Schedule short breaks for stretching and movement. Consider the Pomodoro Technique for focused work periods.
• Personalise your workplace: Add personal touches like plants or artwork. Create an inspiring atmosphere that reflects your personality.
• Knowledge sharing: Attend workshops to learn about best practices and improve your work setup. Include training on how to sit or stand at a desk. How to lift heavy objects. The basics of back and joint protection.

How to improve computer ergonomics

	Recommendation
Chair	Use an adjustable chair with lumbar support. Ensure feet are flat on the floor, knees form a 90-degree angle. Choose a chair with adjustable features. Choose lumbar support to protect the spine curve. Set armrests to support parallel forearms for reduced strain. Choose a chair with a swivel base.
Desk	Choosing the correct desk supports a more productive and satisfying work environment: Adequate space: Choose a desk with adequate space with enough space for mouse movement. Standing desk: Choosing a standing or an adjustable desk can have a significant effect on your health. Foot rest: If a standing desk is not possible a foot rest can alleviate back pressure and improve posture.
Monitor and monitor stand	Correct monito use is key for preventing eye strain and to improving daily computer use at work: Position the top of the screen at eye level. Position at about an arm's length distance. Use anti-glare filters for screens. Use adjustable monitor arms.
Keyboard and mouse	Ergonomic light design enhances visual comfort, strain and contributes to a better work environment: Glare: Poistion lights to avoid glare on the screen. Task lighting: Choose ambient lighting to illuminate workspaces. Adjustable lighting: Choose adjustable lights to prevent eye strain.
Breaks and exercises	Take short breaks every hour to prevent muscle strain by practising exercises targeting different areas. A study by the University of Michigan suggest the following: Shoulders: Neck rotation, shoulder rotation, head side to side, chin tuck and shoulder blade retraction. Back: Shoulder Squeeze and stretch up. Arms: Arm relaxation and arm rotation. Hands: Wrist flex and finger fan. Feet: Toe curl and foot rotation. Eyes: Eye rolls and look away.
Cables and acessories	Organised cable management improved workplace ergonomics by reducing clutter and promoting safety: Keep cables organised to avoid tripping hazards. Use laptop stands or docking stations for device positioning. Use cable holders and organisers.
Eye care	Eye care is a crucial component of workplace ergonomics, contributing significantly to overall well-being and productivity: Eye rest: Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain. Lighting: Ensure correct lighting to reduce glare and reflections on screens Monitor placement: Position you monitor at eye level
Software tools	Incorporating software tools streamlines workflow, improves efficiency, and creates a more user-friendly workstations: Task apps: Streamline workflows and tasks. Blue light filters: Reduce eye strain with screen light filters. Collaborative platforms: Improve efficiency with collaborative tools.

Implementing these recommendations ensures a computer workstation that prioritises your comfort, reduces strain and promotes your long-term well-being.  

Prioritising computer ergonomics through the use of ergonomic products is essential for comfort and long-term well-being. Investing in ergonomic chairs, adjustable desks, monitor stands, and other ergonomic accessories can significantly reduce the risk of musculoskeletal issues. As technology remains integral to our lives, integrating ergonomic products becomes a proactive measure to ensure sustained comfort and efficiency.

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