11/12/2025
🧠 Ergonomics: Optimising Your Workstation for Injury Prevention
Poor workstation setup is one of the most common contributors to neck, shoulder, and low back pain in office workers. Even small postural deviations can increase spinal and muscular loading by up to 50% over time.
🪑 Advanced Ergonomic Tips from Our Physios:
💻 Monitor height & distance:
Top of the screen should be at or just below eye level, roughly an arm’s length away. Dual screens? Align them centrally or prioritise your main monitor.
🪶 Chair & lumbar support:
Adjust the backrest to maintain a slight lumbar lordosis (20–40°). Use the chair’s lumbar support or an ergonomic cushion to reduce spinal disc pressure.
⌨️ Keyboard & mouse position:
Keep elbows bent at 90–100°, wrists in a neutral alignment, and shoulders relaxed. Avoid resting wrists on hard edges — use a soft wrist support if needed.
🦶 Lower limb positioning:
Feet should rest flat on the floor (or on a footrest if your chair height requires it). Knees should be at or just below hip height to promote optimal pelvic alignment.
⏱️ Movement breaks:
Every 30–45 minutes, stand, walk, or perform light mobility exercises. Dynamic postural variation reduces static muscle fatigue and improves circulation.
💬 Physio Insight:
Ergonomics isn’t just about posture — it’s about movement efficiency. A well-set-up workspace supports your body’s natural alignment and encourages frequent, pain-free movement.
📍Book an ergonomic assessment with our physiotherapists to optimise your workstation and reduce work-related discomfort.
