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Ergonomic Workspace: Minimise Back And Neck Strain

Updated: May 6

Many of us spend long hours seated at desks, working on computers, or engaging in other sedentary activities. Unfortunately, this prolonged sitting often leads to discomfort and pain, particularly in the back and neck areas. However, by creating an ergonomic workspace, you can significantly reduce the risk of strain and injury. In this article, we'll explore practical tips and strategies for designing a workspace that promotes comfort and supports your overall well-being.

Understanding ergonomics

Ergonomics is the science of designing the workplace to fit the capabilities and limitations of the human body. A well-designed ergonomic workspace takes into account factors such as posture, movement, and environment to minimise stress on the body and maximise efficiency and comfort.

When it comes to combating back and neck strain, ergonomic principles play a crucial role. By optimising your workspace layout, furniture, and equipment, you can maintain proper alignment and reduce the risk of musculoskeletal issues.

Setting up your ergonomic workspace

1. Choosing the right chair

The foundation of an ergonomic workspace is a supportive chair that promotes good posture. Look for a chair with adjustable height, lumbar support, and armrests. Ensure that your feet can rest flat on the floor or a footrest, and your knees are at a 90-degree angle.

2. Optimising desk height

Your desk should be at a height that allows your elbows to rest comfortably at your sides while typing, with your wrists in a neutral position. If necessary, use a keyboard tray to achieve the proper height.

3. Positioning your monitor

Position your monitor directly in front of you at arm's length, with the top of the screen at or slightly below eye level. This helps maintain a neutral neck position and reduces strain on the eyes and upper back.

4. Organising your work area

Keep frequently used items within easy reach to minimise reaching and twisting movements. Use a document holder to position papers at eye level and reduce neck strain when referencing documents.

5. Investing in ergonomic accessories

Consider adding ergonomic accessories such as a supportive mouse and keyboard, monitor riser, or standing desk converter to further enhance your workspace setup.

Practicing good ergonomic habits

Creating an ergonomic workspace is just the first step. It's essential to incorporate good ergonomic habits into your daily routine to prevent back and neck strain over the long term.

1. Take regular breaks

Stand up, stretch, and move around at least once every hour to prevent stiffness and promote circulation. Set reminders or use software applications to prompt you to take breaks throughout the day.

2. Practice proper posture

Sit back in your chair with your back against the lumbar support, shoulders relaxed, and feet flat on the floor. Avoid slouching or leaning forward, as this puts undue pressure on the spine and neck.

3. Engage in stretching and strengthening exercises

Incorporate stretching and strengthening exercises into your daily routine to improve flexibility and muscle endurance. Focus on exercises that target the muscles of the back, neck, and core.

4. Stay hydrated and maintain a healthy lifestyle

Drink plenty of water throughout the day to keep your muscles hydrated and supple. Additionally, prioritise a balanced diet, regular exercise, and adequate sleep to support overall health and well-being.


Creating an ergonomic workspace is essential for minimising back and neck strain and promoting overall comfort and productivity. By following the tips and strategies outlined in this article, you can design a workspace that supports your physical health and enhances your work performance.

If you're experiencing persistent back or neck pain despite ergonomic adjustments, it's essential to seek professional advice from a Singapore neck specialist. Affinity Pain Clinic offers a range of specialised services to diagnose and treat various issues, including musculoskeletal knee pain and sports injury management, helping you find relief and regain optimal function.

Contact us today for more information.


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