Tips for Workplace Ergonomics

 By Dr David Johnson, Chiropractor

Over 60% of the workforce in Singapore works on a computer every day. Small adjustments to your work setup can prevent chronic neck, back, and wrist strain. Here is how to keep your spine neutral throughout the day:

The Ideal Desk Setup

• Monitor Height: Align the top third of your screen with your eye line. If using a laptop, plug in an external monitor and keyboard. Avoid using laptop stands.

• Elbow Angle: Keep your elbows bent slightly more than 90 degrees, resting gently on armrests with your wrists flat—not bent up or down while typing.

• Seating Position: Sit fully back in your chair so your lumbar spine is supported. Knees should be extended slightly more than 90 degrees, with legs uncrossed and feet flat on the floor.

• Ergonomic Chair: Look for one with good lumbar and neck support.

Even with the perfect sitting posture and computer setup, it is important to stand up and move around every 60 to 90 minutes. Additionally, using a standing desk to alternate between standing and sitting is a great way to avoid sitting all day.

Most importantly, listen to your body. If pain persists or returns frequently, contact Alpha Chiropractic for more information on addressing the root cause of your pain.

www.alpha-chiropractic.com 

+65 8301 6864