How To Improve Your Office Ergonomics?

Tips on Improving Your Workspace (Work Ergonomics) - Prohealth Sports And Spinal Physiotherapy Centres Hong Kong

Office Ergonomics Tips To Help You Increase Comfort & Productivity

Maintaining Optimal Health & Performance at Work

Hong Kong is renowned for its challenging work environment, with working hours being 27% higher than the global average. These long hours subsequently add up, and it is estimated that up to 60% of people who work in offices experience low back or neck pain. Other common office injuries include shoulder pain and carpal tunnel syndrome, which affects the wrists.

One of the biggest factors that cause and influence office injuries is posture. A poorly designed working station has a direct impact on musculoskeletal injuries such as neck pain, as it overloads certain body parts. With 90% of employees spending more than 4 hours a day behind a computer, there is certainly the need for workplace interventions to reduce office-related injuries.

4 Practical Tips to Improve Your Workspace

Give Your Workspace a Makeover!

Adjust your desk so that your arms are at a 90-degree angle when typing and your monitor is at eye level

Your monitor / screen should be at arm's length away

Adjust your chair so that your feet are flat on the ground, your thighs are parallel to the ground, your knees are about level with your hips, and your lower back is supported.

Your forearms and hands should be in a straight line

Take Frequent Breaks & Move Around

Prolonged sitting can lead to a variety of office injures. It has also been linked to poor circulation. Sedentary activity levels can increase the risk of developing hypertension and type 2 diabetes. Taking frequent breaks can help alleviate these risks. Wherever possible, do try to take a break every 30 minutes to stretch, walk, or simply stand up and move around.

For example, if you have phone calls to make, consider walking while you talk. This can help you get some fresh air and movement, and can also be a good way to break up your day. Perhaps consider taking the stairs instead of the elevator when possible, or going for a short walk during your lunch break.

Stretch at Your Desk

Stretching your neck, shoulder, back and legs can boost your workspace ergonomics and lower the risk of office injuries.

Check out some of our resources if you need any help!

Simple Neck Stretches to Avoid Neck Pain

The Best Sitting Posture (Prevent Back Pain)

Remember to stretch gently and slowly, and never force your body into uncomfortable positions. Stretching can relieve tension and improve your posture, but it's also important to take frequent breaks and move around throughout the day.

Always Use Proper Lighting

Poor lighting in the office space and around the computer monitor can cause eyestrain, headaches, and neck pain. Ensure that your workspace is well-lit and that your monitor is not causing glare or reflections (see the image above as an example). If you have a window, place the monitor at a 90 degree angle and at least 3 feet away to minimise glare. Monitors with poor resolution or a flicker should be upgraded or replaced. Lastly, you can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.

We Provide Solutions for Companies & Employees

Good posture and ergonomics are essential to prevent office injuries and illnesses. Companies with workplace wellness programs have seen positive impacts such as reduced absenteeism, increased productivity, and lower healthcare costs.

We provide tailor-made On-Site Physiotherapy Services, Health & Wellness Workshops, and Workplace Ergonomics Consultations to help your employees maintain good posture and ergonomics. Invest in your employees' health and well-being for a productive and successful workplace. Contact us today to learn more about our Corporate Physiotherapy Services.

Investing in your employees' health and well-being is crucial for maintaining a productive and successful workplace. Let us help you and your team achieve optimal health and performance in your office workspace.

If you are interested in our corporate services for your company or employees, our physiotherapists can help! Share with us your goals and we can help provide solutions to enhance your workplace wellness and help your business.

For any enquiries, contact us at +852 2530 0073, or email