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Desk Ergonomics - Tips for working at the office or from home


​​​​​With more people holding desk bound jobs and working remotely, it is important to ensure your workspace is optimally set up to prevent injury and discomfort.

By incorporating ergonomics into your space, you can improve your efficiency and productivity by being comfortable and reducing unnecessary physical stress.

Seating tips

  • ​​​Ensure your hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.

  • Your head should be at a neutral position, forward facing and balanced. Generally, it should be in-line with the torso and your chin should not be pointing up or down.

  • Keep your shoulders relaxed and your upper arms should hang normally at the side of the body.

  • Support your forearms on armrests or on the table and bend them at an approximate 90 degree angle.

  • Keep your feet fully supported by placing them flat on the floor or on top of a footrest.

  • Your back should be fully supported. Make sure you choose a chair that provides lumbar support when seated, helping you maintain the inward curve of your lower spine.

  • Your thighs and hips should be supported by the seat and generally parallel to the floor.

  • Ensure your chair height is adjusted so that your knees are level with your hips.

Arrangement tips

  • ​Arrange your key objects and tools close by to minimise reaching. For items that are used more frequently, place them nearer so they are within easy reach.

  • If you use the phone often, use an earpiece with a microphone to avoid cradling the telephone between your neck and shoulder.

  • Place the monitor in front of you at a distance of about one arm’s length. Reduce glare by re-positioning the monitor parallel to the windows. You can also reduce the overhead lighting, use blinds, tilt the monitor screen to a natural position or use an anti-glare filter.​

Healthcare tips

  • ​Ensure you remain active by standing up and moving every 30 to 60 minutes if possible. You can also do some light stretching exercises This avoids adopting one posture for too long and helps release muscle tension. It also reduces spinal pain and improves circulation.

  • ​Take a break every 20 minutes by looking 20 feet away. This helps to rest your eyes and reduce strain.

- Article contributed by Physiotherapy, Rehabilitation, Allied Health Services -

Men Health; Women Health; Body Care; Lifestyle & Wellness

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