Ergonomics is the science of fitting a workspace to an individual’s needs to increase efficiency while reducing pain and discomfort. Poor ergonomics can lead to a number of health and safety issues that may have long-lasting effects, including damage to muscles, nerves, blood vessels, ligaments and tendons.

Health and Safety Executive statistics show that musculoskeletal disorders (MSDs) account for more than a quarter of all work-related ill health cases, and poor ergonomics could be contributing to this concerning statistic. Ergonomic concerns are particularly prevalent among office workers, as these individuals are more likely to experience MSDs from engaging in repetitive motions and holding prolonged and awkward positions at their desks during their daily routines.

If your job requires you to conduct office work, it’s vital to prioritise ergonomics. Consider the following tips:

• Maintain an appropriate chair position. Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips. Make sure your seat does not press against the back of your knees.
• Support your back. Keep your spine aligned, shoulders back, abdomen and buttocks pulled in, and chin tucked. If your chair does not allow this, try placing a cushion between the curve of your lower back and the back of the chair.
• Assess your computer monitor. Position your monitor about an arm’s length away from your eyes. The top of your screen should be at eye level or below so you look slightly down at your work. If glare is a problem, turn off some or all overhead lights and close any blinds (if possible).
• Utilise the right tools. If you frequently talk on the phone and type or write at the same time, it’s best to use a headset. Additionally, a wrist rest can be helpful if you type for extended periods. However, don’t use your wrist rest while typing; use it to take occasional breaks from typing.
• Keep your mouse close. Place your mouse to the side of your keyboard so you do not have to reach too far to use it.
• Take breaks. Even with the best posture and ergonomics, sitting at a desk all day can be stressful on your body. On average, your body can only tolerate one position for about 20 minutes before needing readjustment. As such, try to take a one-minute break every 20 minutes.