Office Ergonomics: a Healthy Work Guide

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The secret to a healthy mind and body is keeping consistent blood flowing around the heart and through the brain. Most office jobs involve sitting at a desk, which can keep you stagnant while evoking some discomfort. That doesn’t always have to be the case for these kinds of jobs.

By creating these simple chances, you may be able to avoid some health problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using office ergonomics. Simple adjustments to chairs, equipment, posture and other things can make all the difference for a happier and healthier life.

You can protect your joints, reduce physical strain on your body, and maintain your comfort level while working by using this approach.


Pick a chair that will help support your back. Make sure your feet are flat on the floor by adjusting the chair's height. Or place your thighs parallel to the floor by using a footrest. 

If there are armrests on the chair, adjust them so that your arms rest comfortably on them, your elbows are close to your body, and your shoulders are relaxed.

Remember to relax your shoulders, as having them in an uncomfortable position can cause tension and cause your muscles to tighten up. This is something you want to avoid.

Standing desk 

When you’re in the same position all day sitting down, you can start to lose productivity and feel fatigued. Although it may feel good to sink into your chair and slouch, you should avoid doing so.

Try to work as much as you can while standing to prevent posture strain. It's a nice break from sitting down and can add levels to your work day. It's kind of like changing the scenery; it can boost some productivity and keep you alert. 

For most desks, there are adjustable trays that you can pull up when you wish to stand. You can bring it back to desk level when you'd like to take a little break to sit. If you can, ask your bosses if they are willing to invest in some new desks.

Standard Desk

If you don’t have the luxury of having an adjustable desk where you can stand, ensure that it meets all these requirements for a healthy and happy desk life. 

Make sure you have enough space for your feet and legs underneath the desk. Keeping stuff under your desk can make it difficult to sit properly and reduce the amount of space available. It can put your body into unnatural positions and cause problems in the future. 

 If the desk is too low and the desk height can't be changed, put sturdy boards or blocks under the desk legs to raise it. If the desk is too high and can't be changed, raise your chair. This will ensure your arms are at a comfortable level and take some strain off your shoulders.

If you have a hard-edge desk, this can be extremely uncomfortable for your arms and wrists. Some ways of protecting them could involve padding the edge or using a quality wrist rest. This protects them from a problem called contact stress that happens as a result of extended contact with a hard edge. This can stump your motivation and cause severe discomfort and issues in the long run.


Even moving your keyboard and mouse can be helpful with your office health. Try aligning your forearms and wrists with your shoulders and placing your computer keyboard in front of you. 

When it comes to using your mouse or other computer-connected pointer, keep it close to your hand and on the same surface as your keyboard. 

Keep your wrists straight, your upper arms close to your body, and your hands at or slightly below elbow level when typing, using a computer touchpad, or using a mouse or pointer. If and when possible, use the mouse or pointer's sensitivity to enable light touch operation.

Adjust Your Monitor

When a standing desk isn't on the cards, you can turn to your monitor. Try adjusting the height and level of your monitor to be straight in front of you, directly behind your keyboard and the recommended distance is an arm's length away.

Staring at a computer screen can strain your eyes so be sure to take some little breaks between tasks or invest in some stylish blue light glasses to minimise the effect of glare. 


Holding the same position isn't good for your physical or mental health. Try staying loose; this will help you remain comfortable and maintain good posture.

It's good to figure out a good, reliable stretching routine that you can do daily. Experts say doing some simple yoga poses can improve your flexibility and loosen your muscles, ready for the day ahead. 

While at your desk, you can try stretches like a neck retraction. You can do this by:

• Sitting up straight.

• Pull your chin towards your spine (forward; this will give you a double chin).

• Hold for 10 seconds.

• Relax.

• Repeat 2-3 times.


Correcting your posture can be a marathon, not a sprint; it takes time. It's comfortable for people to slouch, but it's linked with neck pain, back pain and other uncomfortable issues. 

For example, there is research to suggest that when men kept their wallets in their back pockets, this led them to sit funny and, with time, seriously affected their posture for the worse.

The ideal posture when you’re seated is as follows:

• Your back should be full against the backrest of the chair and you should not lean forward.

• Your shoulders should be back and straight rather than hunched or slouched

• Keep your head and neck in line with your shoulders.

• Both of your feet should be planted on the ground.

While these seem quite strict and as if moving is not permitted, it's more of a case of when you’re in your zone working its best to maintain this form. Maintaining good posture will minimise shoulder, neck and back pain massively.

Comfort is Key

While this may not be possible for some people, when given the opportunity, wearing comfortable clothes at work helps overall. At some offices, they have casual Fridays and here you should take that opportunity to wear some comfy seamless leggings or a full heavyweight tracksuit. 

I believe that if you're dressed comfortably, nice and warm, you’re less likely to tense up or put yourself in uncomfortable positions because your clothes are restricting you. 

There are options for you to get smart attire and still be comfortable; just opt for clothes that allow some movement and don’t cause any tension.

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