Ergonomics

Work Desk Ergonomics

A good workstation set up will promote good posture, reducing the frequency and intensity of musculoskeletal pain.¹ ² It is important to note that guidelines below serve as general advice for individual to design their work station. Do consult our friendly therapists if you have any questions on how to set up an efficient and healthy work desk!

Follow these guidelines:

•Set up your workstation ergonomically.

•Take a break every 20-30 mins.

•Perform stretching and strengthening exercises amidst your work schedule.

Workdesk ergonomics, computer desk set up, home office, posture, back pain, neck pain, shoulder pain, hand numbness

1.Position the monitor at eye level, about one arm's length away, and directly facing you.

2.Adjust the monitor's position to reduce glare. Optimise desk lighting.

3.Keep both shoulders relaxed and supported with an elbow angle of approximately 100 degrees. Your wrists and fingers should be in a neutral position.

4.Push your hips far back into the chair so that your lower and middle back are well supported. Your hip angle should be approximately 100 to 110 degrees.

5.Allow a space of 2cm between the chair and the back of your knee. Your knee height should be equal to or slightly lower than your hip height.

6.Keep both feet fully supported.

References:

1. Lee, S., de Barros, F.C., de Castro, C.S.M., & de Oliveria, S. T. (2021). Effect of an ergonomic intervention involving workstation adjustments on musculoskeletal pain in office workers: A randomized controlled clinical trial. Industrial Health, 59(2), 78-85.

2. Gasibat, Q., Rani, B., Causevic, D., Spicer, S., da Silva, R.P., Xiao, Y., Changqing, X., Ahmad, N.B., & Rafieda, A.E. (2023). Impact of stretching exercises on work-related musculoskeletal disorders: A systematic review. Internal Journal of Kinesiology and Sports Science, 11(3), 8-22.