Nearly 500,000 of UK workers in sedentary desk-based jobs experience musculoskeletal issues such as neck and back pain.
This is mainly due to poor posture, unhealthy habits like sitting at a desk for long periods of time without breaks, and improper placement of equipment within a workspace. And most of these desk-related injuries can be prevented with better workplace ergonomics.
Whether you;re working remotely from home, in a hybrid setup, or in the commercial office, this guide will help you turn your desk into an ergonomic workspace, enhancing your posture, preventing injuries, and promoting overall well-being.
But first things first…
What Does Ergonomics Actually Mean in the Workplace?
In simple terms, ergonomics in the workplace refers to the science of designing and arranging workspaces, equipment, tasks and posture to improve comfort and productivity.
The overall goal of workplace ergonomics is therefore to minimise strain on the body and enhance overall physical health.
Key Features of Good Workplace Ergonomics:
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Work Set Up: Ensuring chairs, desks, monitors, and keyboards are positioned correctly to promote proper posture.
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Tools and Equipment: Ensuring tools are easy to use and reduce repetitive strain, for example using ergonomic keyboards or an ergonomic mouse.
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Posture: Encouraging proper body movements to avoid fatigue or injury, such as sitting with feet flat on the floor and perhaps using a foot rest.
- Movement: Remembering to alternate between sitting and standing, incorporating movement, and avoiding prolonged repetitive motions.
Let’s look at these in more detail…
How to Make Your Desk More Ergonomic
Ensuring effective ergonomics in the workplace (as above) can reduce workplace injuries like carpal tunnel syndrome, back pain, and musculoskeletal disorders, leading to healthier, more productive employees.
To make your desk more ergonomic:
1. Use a Sit Stand Desk
One of the best ways to encourage good posture and reduce the strains associated with prolonged sitting is to use a sit stand desk, also known as a height adjustable standing desk.
By alternating between sitting and standing throughout the working day, you reduce pressure on your spine, alleviating back and neck pain caused by staying in one position for too long.
In fact, a number of studies have been done involving workers who have back pain. On average, participants reported approximately a 30% improvement in their back pain after using a standing desk for four weeks.
Standing up while working also encourages regular movement, which in turn improves circulation, reduces fatigue, and decreases the risk of musculoskeletal issues.
Looking for a quality height adjustable desk for your home or commercial office? Check out Friska’s range of standing desks, from corner desks to compact desks, all with an impressive 10 year warranty.
And if you need additional help choosing a standing desk, feel free to get in contact with our expert team with any queries - they'll be happy to help.
2. Position Your Monitor Correctly
Positioning your monitor correctly improves desk ergonomics by promoting better posture, reducing strain on your neck, eyes, and shoulders, and creating a more comfortable, efficient workspace.
To do this, you want to position your monitor(s) at eye level, so that you don't need to strain your neck looking up or down at your screen.
If you are unable to do this, you should look at buying a laptop stand or monitor arms (available in dual or single arm variations).
The monitor should also be at arm's length away from your face, no closer to you than 20 inches and no further away than 40 inches.
3. Adjust Chair Position
Ensuring you have an adjustable, ergonomic chair with good lumbar support is an effective way to improve desk ergonomics as it directly influences your posture, comfort, and overall body alignment while working.
When sitting in the chair, ensure that your feet can rest flat on the ground (use a footrest if needed), and your knees should be level with your hips.
The chair should also be positioned so that your arms can rest comfortably at your sides, with your elbows bent at a 90-degree angle. This minimises strain on your shoulders and wrists.
Shop our range of ergonomic desk chairs here.
4. Use an Ergonomic Keyboard and Mouse
Another way to improve the ergonomics of your desk is to try using an ergonomic keyboard and mouse.
What Is an Ergonomic Keyboard and Mouse?
Ergonomic keyboards often feature a split or curved design, allowing for a more natural hand position, and some models come with built-in wrist rests or allow for the addition of removable wrist pads to support the wrists during typing.
The arrangement of keys on an ergonomic keyboard may also be adjusted to reduce finger extension and promote a more natural finger movement.
Similarly, an ergonomic mouse is designed to fit the natural contour of the hand, promoting a relaxed grip. They may also have a vertical orientation that allows the hand to remain in a neutral position, reducing wrist pronation.
5. Use Task Lighting
Unlike ambient lighting, which lights up an entire room, task lighting focuses on enhancing visibility for specific tasks, such as reading, writing or working on a computer.
This is ideal for a work environment as proper task lighting minimises glare and harsh shadows on work surfaces, making it easier to see details without straining your eyes.
Good lighting reduces the need to hunch or lean forward to see clearly, promoting better posture and reducing strain on the neck and back.
Looking for a standing desk for your home, office or workspace? Check out our full collection of standing desks and accessories. Our desks come with a price guarantee, next day delivery, a comprehensive warranty and call-out support. They can also be fully customised and accessorised to your needs.
And if you need additional help choosing a standing desk or accessories, give our friendly experts a call on 020 8064 0600.