Written by Claire Folland on 27 September 2022

Top 10 Important Workplace Ergonomics Tips to Improve Your Health & Safety


Ergonomics is the study of human movement, and it's important in everything from athletics to workplace health. It's especially relevant for those who sit at a desk for 8 hours a day but is also relevant to all workers. The wrong ergonomic setup can lead to back pain, wrist pain, and other issues that could be avoided with just a few simple changes in your workspace. Here are 10 important workplace ergonomics tips you can start using today:

1. Understand the risks

  • Understand the risks
  • Know how to prevent injuries at work
  • Learn about health and safety
  • Understand risk management
  • Know about work environments
  • Learn about workplace ergonomics training

Reading up on workplace ergonomics tips from around the web is a great place to start building your understanding. However, it is recommended that you engage a professional ergonomist to assess your workplace. An ergonomist can develop the specific workplace ergonomics programs and training required to keep your workers safe.

Ergonomist delivering workplace ergonomics training at a manufacturing company.
Workplace ergonomics training programs are customised to each type of work environment.

2. Think about your body

Good posture is important for your overall health and well-being. Your back should be straight, shoulders back and relaxed. Don't slouch or hunch over your desk for long periods of time. It's also important to take breaks from sitting every hour or so, even if it's just a quick walk around the office.

3. Pay attention to lighting

Lighting is an important part of ergonomics because it affects how you see and therefore how well you can work. It should be bright enough that you can see clearly, but not so bright that there's glare on your screen or papers. If possible, use natural light from windows rather than other types of artificial lighting like fluorescent bulbs.

Avoid direct sunlight (especially if you're using your computer near a window), especially if the sun is in front of you or behind your monitor. If this isn't possible, make sure there are blinds or curtains on all windows in the room so that when someone opens them up for ventilation purposes, no one gets blinded by the light coming in from outside!

If natural light isn't available then consider using task lighting above each desk. Task lighting helps reduce eyestrain since it directs focused beams directly onto specific objects such as keyboards and mice.

4. Improve the air quality

The importance of air quality cannot be overstated. It's not just about breathing; it's about your overall health and well-being as well. Workplace ergonomics can play a significant role in this regard because poor air quality can lead to more serious problems like respiratory illnesses or even cancer later on down the road. The good news is that there are many things you can do to improve your workplace's ventilation system and keep it clean from dust and other contaminants.

5. Buy a new chair

The ergonomics of your chair, particularly if you sit at a desk for 8+ hours per day, is something you should pay attention to. A good ergonomic chair should be comfortable and supportive for your spine, hips, and legs. If you are tall or have long legs for your body size (or vice versa), then look for chairs that allow your feet to rest flat on the floor with your knees bent at about 90 degrees when sitting up straight in it.

If you have back problems or other issues that require extra cushioning (e.g., sciatica), make sure the seat has thick padding that matches the contour of your backside without creating pressure points or allowing too much slouching into its cushions so as not to strain muscles unnecessarily while working hard on projects throughout the day.

6. Make adjustments

Adjustable desks, chairs and workstations are a must. Make sure you have the option to adjust height, tilt and/or angle of your desk to suit your personal comfort level. Adjustable chairs will allow you to change positions frequently during the day, which can range from leaning back in a relaxed posture while doing data entry work or sitting upright while working on a report or presentation. Adjustability also allows you to take advantage of ergonomic aids such as footrests or lumbar supports that can help reduce lower back pain caused by sitting too long without moving around.

Adjustable lighting is another important feature since it can help reduce eye fatigue by allowing employees to adjust their computer monitors' brightness levels based on ambient light conditions at work (which may fluctuate throughout the day). Computer monitors should also be aligned with eye level when seated so that users do not need to tilt their heads forward or backward for prolonged periods of time - this helps avoid neck strain and headaches.

You may want adjustable keyboards/mice depending on how many hours per day employees spend typing away emails; if so then consider purchasing these items separately from expensive office furniture packages because they tend not to get replaced unless damaged beyond repair anyway (especially mice!). Also, consider getting screens that pivot side-to-side for ease of access when sitting down vs standing up - this makes it easier for workers who use both standing desks as well as standard ones throughout any given day.

7. Take breaks often

Taking breaks can help you stay focused and avoid injury, improve your overall health, and be more productive. If your coworkers are taking breaks throughout the day and you're not, it might make them think that you aren't as hardworking or motivated as they are—which could hurt their perceptions of you. Here are some examples of common breaks:

  • Breaks for coffee (or tea)
  • Lunch break
  • Break time in between tasks

8. Improve your posture

Good posture is important not only for your physical health, but also for your mental well-being. If you are sitting in an uncomfortable position, such as with shoulders rolled forward, back hunched and/or chin tucked down to chest, your body will tense up to try to compensate for the strain on muscles and joints. This can lead to pain and discomfort that can affect your work performance.

Good positioning ensures that you are able to move freely without any discomfort or restrictions in movement. It also helps you stay focused on the task at hand by improving concentration levels since tension has been reduced from tight muscles. In addition, good posture can help us breathe better so we feel less tired after a long day of work.

9. Use a standing desk, treadmill desk, or walking pad

Standing desks are great for reducing the amount of time you spend sitting, and they can improve your focus and energy levels. If you have a standing desk, make sure to adjust it so that your eyes are level with the top of it (so that you don't have to hunch over).

One other option is a treadmill desk. Treadmill desks allow users to walk while they work. This allows them to burn more calories than if they were sitting down all day, without having to go outside or use any other equipment. It is important not only for improving health but also for helping prevent back pain from sitting at a desk all day long.

The most flexible method is to utilise a height-adjustable desk (standing desk) with a walking pad that sits underneath the desk. This way you can adjust your workstation to suit your day.

10. Designate a space that has everything you need easily accessible so you don't have to move around as much.

  • Designate a space that has everything you need easily accessible so you don't have to move around as much. That may mean investing in a workbench or desk with drawers and shelves, or at least piling up your books and other tools in an organised way so they're all within reach.
  • Use ergonomic furniture that supports your body weight properly, allowing you to sit upright without any strain on your back, neck and shoulders.
  • Make sure the chair or bench you use is high enough that your feet can rest flat on the floor while sitting at its lowest point (usually 18 inches).
  • Drawers and cabinets should be placed directly under your work area so they're easy to reach without having to stand up or twist around in awkward positions.

The right environment can help you avoid workplace injuries, be more productive and reduce stress in your day-to-day life

  • Studies have shown that, in addition to impacting your general health, poor ergonomics can also lead to workplace injuries and stress.
  • Ergonomics training can help you understand how to improve your environment and work habits so you avoid these issues.
  • It's important for employees to understand how their environment impacts their productivity and stress levels, especially when it comes time for them to take measures into their own hands.


In conclusion, it is important that we all take care of our bodies and reduce the risk of injury. By following these workplace ergonomics tips and improving your workplace ergonomics, you can improve the quality of your life at work and at home. Alba Ergonomics can assist in each of these areas by providing you with tailored ergonomics programs and training that is specific to your work environment.

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