The Australian Institute of Health and Welfare reported that almost 7 million Australians live with musculoskeletal conditions, which contributed 12% of Australia’s total disease and injury burden. Musculoskeletal injuries are strongly, positively correlated with work-related physical hazards. So what can you – a stakeholder in your workplace – do to reduce workplace-related damage? You can start by incorporating ergonomics in your workstation.
What is ergonomics?
Ergonomics involves designing workplaces to fit the people who use them to minimize the risk of injury. Additionally, workspace paraphernalia, such as ergonomic chairs and tables, is crucial in setting up an area to promote maximum efficiency. Safe Work Australia reported that in 2015–16, there were 104,770 serious workers’ compensation claims that involved more than one week off work. Thus, well-designed workspaces can reduce absence and improve productivity.
Read on to know about three essential design principles of an ergonomic workspace and how they can minimize risk and maximize efficiency.
Working Reach Envelope and productivity:
Humans have a sphere of space around them, where they can comfortably reach out for and perform tasks on objects. The working reach envelope covers the area a worker can reach with minimum deviation from a neutral arm position. A typical design rule is to set a working reach envelope with the most petite worker in mind so that all workers have little or no difficulty performing their tasks. Read more about 7 BENEFITS OF ERGONOMIC CHAIRS YOU CAN NOT DENY.
Mechanical Contact Stress and productivity:
Employees constantly come in contact with hard surfaces while performing their tasks. It puts their body parts at high risk of Mechanical contact stress. Specific organs of an employee’s body come under increasing pressure resulting in tissue compression, blood vessels constriction, nerve damage, or tendon rupture. To avoid the risk of contact stress, you can install soft-edge workstations, allow for flexible table heights, and encourage workers to change their positions often during the day. Frankly, it is a low-hanging fruit that you can implement with a set of new furniture, and thus, should not be dismissed.
Seat Reference Point and Productivity:
Almost 7 million Australians live with a chronic musculoskeletal condition, and about 3.7 million of them have back pain or back problems. Many back-ache sufferers are white-collar workers who spend most of the day sitting at their desks. You can reduce the risk to your employees in this category by installing ergonomic chair in your office. The seat reference point (the intersection of a chair’s backrest and seat) must provide good lumbar support while allowing the worker’s feet to rest flat on the floor. Good ergonomic seating allows for maximum adjustability to accommodate workers of all sizes and heights.
In conclusion:
Workers are constantly at risk of musculoskeletal injury at the workplace. Besides, workplace injuries must be compensated by the employer. The costs of bad ergonomic practices are too high to put aside. Perform ergonomic evaluation at your workplace to identify the risks and take necessary actions to minimize them. You can reduce the rate of injuries and increase individual and collective productivity while keeping your employees comfortable and happy.
How to Set Up Your Ergonomic Chair
Start with the seat height. Sit down and put your feet flat on the floor. Your knees should be at about a right angle. If your feet do not reach the floor, use a footrest. Next, adjust the lumbar support. The small of your back should rest against the backrest. The lumbar support should fill the curve of your lower back. If your chair has no lumbar support, a small rolled towel can help. Next, adjust the armrests. Your forearms should rest on the armrests with your elbows at about a right angle. Your shoulders should stay relaxed. Check the seat depth. Sit back in the chair. There should be a gap of about two to three fingers between the front edge of the seat and the back of your knees. If the seat is too deep, it presses on the back of your knees. If it is too shallow, it does not support your thighs. Take a few minutes to adjust all these parts. A chair that fits your body is the base of a good workstation.
Set Up Your Desk and Screen
Your chair is only one part of the setup. Place your screen at eye level. The top of the screen should be at about eye height. Sit about an arm’s length from the screen. If the screen is too low, you bend your neck down. If it is too high, you tilt your head back. Both cause strain over time. A monitor stand or a stack of books can raise a low screen. Place your keyboard and mouse at elbow height. Your wrists should stay straight while you type. Do not rest your wrists on a hard desk edge. Keep the mouse close to your keyboard. Reaching far for the mouse strains your shoulder. Keep the items you use most within easy reach. Put your phone, pen, and notebook close by. Good placement means less reaching and less strain.
Take Breaks and Move
Sitting still for hours is hard on your body. No chair fixes that on its own. Stand up and move every 30 minutes. Walk to get water. Stretch your arms above your head. Roll your shoulders. Walk around the office for a few minutes. Change your posture often during the day. Sit up straight for a while, then lean back. Use a sit-stand desk if your office has one. Standing for part of the day breaks up long sitting. Do not stay in one position for hours. Short, regular breaks are better than one long break. Set a quiet reminder on your phone or computer. It helps you remember to move.
When to Ask for Help
Good setup helps most people, but it does not fix every problem. If pain lasts more than a few days, see a doctor or a physiotherapist. Do not try to treat a lasting injury on your own. Talk to your employer about a workstation assessment. Many workplaces offer one. An assessor can check your chair, desk, and screen and suggest changes. In Australia, Safe Work Australia publishes guidance on workstation setup. In the United States, the Occupational Safety and Health Administration publishes similar guidance. Ask your employer what support is available. A small change to your setup can make a big difference to your comfort.
Frequently Asked Questions
How high should my ergonomic chair be?
Set the seat so your feet rest flat on the floor and your knees are at about a right angle. If your feet do not reach the floor, use a footrest.
Where should my screen be?
The top of the screen should be at about eye height, and you should sit about an arm’s length from it. This stops you from bending your neck down or tilting your head back.
How often should I take a break from sitting?
Stand up and move every 30 minutes. Walk, stretch, and roll your shoulders. Short, regular breaks are better than one long break.
What is lumbar support?
Lumbar support fills the curve of your lower back. It supports your spine while you sit. If your chair has no lumbar support, a small rolled towel can help.
When should I see a doctor about back pain at work?
If pain lasts more than a few days, see a doctor or a physiotherapist. Do not try to treat a lasting injury on your own.
Disclaimer: This guide is for general information only. It does not replace advice from a doctor, a physiotherapist, or a qualified workstation assessor. This guide gives no medical advice for readers.
Last Updated: 6 November 2026