5 tips for an ergonomic workspace

Ideally your workspace should have an adjustable chair that you can customise to work best for you. Specifically, you’ll want to pay attention to:

• Height: Adjust the seat height so that your feet are flat on the floor and your thighs are parallel to the ground (with your knees at a 90 degree angle). If your feet still cannot touch the floor, you may want to place them on a book, briefcase, or other solid object in order to keep your legs in the ergonomically correct position.
  
• Low back support: The chair’s lumbar support should be located in the small of the back (approximately belt loop height). If you still need additional support, a rolled up bath towel or pillow can be used to support your lower back.
  
• Depth: The seat pan should support as much of your legs as possible without touching the back of your knees.
  
• Arm rest: Arm rests should be slightly below sitting elbow height. Set the width so that the arms are close to your body.
  

Your workspace should be set up with the following:

• Mouse and keyboard: The mouse should be located next to the keyboard at the same height and directly in front of you. Your elbows should be bent at a 90 degree angle, wrists straight, and shoulders relaxed while working. 
  
• Screens or monitors: The monitor should be placed directly in front of you, and approximately an arm's length away. The top of the screen should be at eye level.
  
• Glare: If your workspace has a window, position the monitor perpendicular to the window. Use blinds to regulate natural light levels. The monitor should be tilted as close to vertical as possible to minimise glare from overhead lighting.
  
• Layout: Keep items that you use most often close to you to minimise excessive reaching. Also make sure you have enough leg room.

Now that your workspace is set up ergonomically, what about the bag you carry to and from the office, or when travelling? Lighten your load by only carrying what is needed, or consider using a rolling bag or backpack to distribute the weight evenly to both sides of your body.

You may feel uncomfortable when sitting for too long, which is why many offices are beginning to implement standing desks or sit/stand workstations. Standing workstations allow you to work with a more neutral back posture when compared with seated work. However, standing requires more energy than sitting and can put stress on certain joints such as your hips, knees, or feet. It may be beneficial to alternate between sitting and standing throughout the day.

Listen to your body and take short breaks throughout the day when you start to feel any discomfort. This can help improve blood flow and keep working muscles fresh and loose. Not sure where to start? Check out our Stretching Examples guide.