Ergonomic Office / Desk Setup

Maintaining good posture when sitting is important to reduce the stress on the spine. As desk based work increases, poor posture causes many injuries each day around the world.   This can result in lower back pain, neck pain, shoulder pain and headaches.

Ergonomic sitting

  • Have an ergonomically correct chair that offers good support for the legs and lower back.
  • The height of the chair should be adjustable and allow your hips and knees to be at right angles (do not to have your knees higher than your hips) and your feet supported on the floor (foot stool may be required).
  • Your bottom should be situated at the back of the chair and the chair should offer lumbar support (alternately a support can be placed in the small of your back).
  • You should sit up straight. (chest out, shoulders back)
  • A ‘Kneeling Chair’ or ‘Swiss Ball’ can reducing back stress and maintain good posture.   However these can also exagerate bad posture so be careful!

How to create an ergonomic computer setup

Organise the environment so you can easily maintain correct posture.

  • The height of the desk should allow you to have your elbows bent at approximately 90 degrees.
  • Your shoulders should be relaxed – never hunched.
  • The keyboard should be close to you. Everything should be within 3/4 arms length when sitting correctly ie. mouse, telephone and other accessories
  • You should never lean forwards, to the side, backward or sit is a twisteed position.
  • Your computer monitor should be positioned directly in front, at, or slightly below eye level (never to the side or above the level of your eyes).
  • The chair should be situated as close to the desk as possible.
  • Install a reminder on your computer desk top that pops up and remind you to sit straight, do exercises etc. to download click here
  • Regular breaks from sitting are recommended with standing, walking or lying and should occur regularly enough to prevent any onset of pain.
  • Performing regular exercises, taking regular breaks to walk around and stretch also assist in preventing a posture related injuries.


Further Information: