Ergonomic Office Setup: Put an End to Back and Neck Pain

Incorrect working posture and unsuitable furniture are among the main causes of musculoskeletal disorders. The good news is that, with the right equipment and habits, the vast majority of these problems can be prevented.

The 5 Components of an Ergonomic Workstation

1. Chair Adjustment

The knee angle should be 90°, the hips should sit fully against the back of the seat, and the lower back should be in contact with the lumbar support. The armrests should be at elbow height, and the shoulders should be relaxed.

2. Desk Height

When seated, your elbows should rest on the desk surface at a 90° angle. Whilst the standard desk height is 72–75 cm, height-adjustable desks offer the ideal solution.

3. Monitor Position

The top edge of the screen should be at eye level or 2–3 cm below. The screen should be positioned 50–70 cm away from your face. This setting prevents neck flexion (bending forwards).

4. Keyboard and Mouse

Keep your wrists flat and your elbows close to your body. A keyboard pad and an ergonomic mouse reduce the risk of carpal tunnel syndrome.

5. Foot Support

If your feet are not flat on the floor, use a footrest. Feet left hanging in the air put pressure on the lower back.

The 20-20-20 Rule

Every 20 minutes, look at a point 20 metres away for 20 seconds. This simple rule significantly reduces eye strain and neck tension.