Workstation Ergonomics Buying Guide
Written by Anisha Joshi for Leitz
"Hi, I’m Anisha Joshi and I’m an award winning osteopath and clinic owner.
I am passionate about back pain and ensuring that I can give people the information to empower themselves to take control of their pain.
Making them happier and more productive in work and life."
1. Value of a Holistic Approach
When it comes to creating a comfortable and productive workstation, it’s crucial to think of it as more than just a desk and chair. As an osteopath, I've seen countless patients struggle with back pain, neck strain, and other discomforts due to poorly thought-out work environments.
The truth is the whole setup needs to work together harmoniously. It’s not just about a good chair or a laptop stand; it’s about how all the components come together to support your body and encourage movement.
The reason I recommend using Leitz Ergo products is because they understand this need for a holistic approach to your work set up. Their ergonomic products are designed not just to be functional, but to work in unison, helping to reduce the risk of injury and discomfort by promoting regular movement.
2. Overview of the Fundamentals of good Ergonomics
Benefit and Importance of Movement
Dynamic Sitting
This is something I talk a lot about on my social medias as one of the key principles of maintaining a healthy spine is dynamic sitting. Simply put, this means regularly changing your sitting position throughout the day.
Our bodies weren’t designed to stay static for long periods, and sitting still for hours can lead to stiffness, poor circulation (which limits the delivery of oxygen and nutrients to muscles and tissues, slowing down healing) and increased muscle tension.
Leitz’s sit-stand stool, for example, encourages subtle movement, helping to keep your spine engaged and your muscles active. My patients who have used the stool tend to report their back feeling better within just a few weeks.
Standing
Integrating standing into your work routine is another great way to keep your body in motion. Alternating between sitting and standing can relieve pressure on your lower back and improve circulation.
Products like the Leitz Ergo Standing Desks and Converters make it easy to switch from sitting to standing without disrupting your workflow.
My patients find the Desk Converter along with the sit stand stool to be a back pain solution from heaven!
Posture
Sitting Position
When it comes to sitting, many people think it’s all about posture, but the reality is that movement is more important.
That said, starting with a good sitting position can set you up for pain free work productivity.
1. Footrest
A foot rest can make a big difference by supporting your feet and legs, promoting better circulation, and reducing lower back pressure. Leitz’s Ergo Cosy footrest is a great example of a footrest that also encourages subtle rocking movements, further reducing leg tension.
2. Cushions
Adding an ergonomic cushion to sit on can provide additional support and raise your hips above your knees which reduces pressure on your lower back. Leitz has gone a step further with their Ergo Wobble Cushion and Ergo Cosy Cushion. They both are super comfortable and encourage movement.
3. Chair
A good chair should allow your feet to rest flat on the floor or a footrest and encourage movement. Leitz’s sit stand stool is designed to support dynamic sitting and offer multiple adjustments for a personalised fit.
Screen Height
Laptop Stands:
When your screen is too low, you’re more likely to hunch forward, leading to neck and shoulder strain. A laptop stand can raise your screen to eye level, helping you maintain a neutral spine. Leitz offers a range of adjustable laptop stands that can make this adjustment simple. The one I recommend the most is the Multi-Angle Laptop Stand as it has multiple functions tailored to your needs.
If you are looking for a more streamlined and portable solution, I recommend seeking out a laptop stand that lifts the base of the laptop as much as possible. A laptop stand that lifts the base of the laptop from the desk is also raising the screen.
The Leitz Aluminium Ultra-Flat Adjustable Laptop Stand does this particularly well for a portable solution.
Monitor Arms & Risers
For those using desktop monitors, a monitor arm or riser can be a game-changer. These tools allow you to position your screen at the perfect height and angle, reducing strain on your neck and eyes.
The Leitz Ergo Space Saving Dual Monitor & Laptop Arm works perfectly for people that carry their laptop home and want to replicate a common two screen office workstation set-up.
Your Desk
1. Size:
Your desk should be large enough to accommodate your work needs without forcing you into awkward positions. It should allow enough space for your computer, documents, and other essentials.
2. Type:
Whether you prefer a traditional desk or a sit-stand option, the key is to choose one that fits your space and allows for an ergonomic setup. The Leitz Sit Standing Desks offer flexibility and support, encouraging movement throughout your day.
Pain Causes and Ways to Improve Each Pain
Back Pain
My experience tells me that 80% of adults will experience back pain in their lifetime and back pain is one of the most common complaints among those who work from home.
Often, it stems from prolonged sitting or poor posture. Dynamic sitting, using a comfortable chair, and alternating between sitting and standing can greatly reduce back pain.
One of my patients, Sarah, who suffered from chronic lower back pain, found significant relief after switching to a Leitz Sit Stand Stool that promoted active sitting and regularly using a standing desk riser.
Neck & Shoulder Pain
Neck and shoulder pain often result from a screen that’s too low, stress or from lack of movement. Adjusting your screen height with a laptop stand or monitor arm, and ensuring your chair supports this, can help alleviate this pain.
A patient of mine was experiencing severe neck pain until he started using a Leitz Monitor Riser and found immediate improvement thanks to raising the height of his monitor.
Wrist/RSI/Carpal Tunnel
Repetitive strain injuries (RSI) and carpal tunnel syndrome are often caused by poor keyboard and mouse positioning.
Ensuring that your wrists are straight and supported, and your elbows are at a right angle, can make a big difference to reducing the muscle contraction through your forearms.
Improve Posture
While posture isn’t the be-all and end-all, starting with a good posture helps you maintain comfort throughout the day.
Regular movement, a well-positioned screen, and a moving chair can help you maintain better posture naturally. My patients will often ask me what the best posture is.
One of my favourite pieces of advice is “your best posture is your next posture”. It really drives home the importance of introducing movement for ergonomic comfort while working at a desk for prolonged periods.
Summary Do’s and Don’ts
- Do: Keep moving, adjust your chair and desk to fit your body, use tools like footrests and laptop stands.
- Don’t: Sit still for too long or ignore discomfort.
Ergonomic Solution Finder
What you you seeking to improve? Active Working, Posture or Blood Circulation? Simply select what you are seeking to improve and then the type of desk that you use and we'll show you the solutions that best match your ergonomic needs.
3. Ergonomic Product Features To Look For
Laptop Stands – Raise Your Laptop Higher
Look for laptop stands that are adjustable and sturdy.
The goal is to bring your screen to eye level.
Leitz’s multi- angle laptop stand offers nice aesthetics, more than enough height options and easy adjustability.
Foot Rests – Rocking
A foot rest should not only support your feet but also encourage subtle movements.
A rocking foot rest, can promote circulation and reduce lower back strain.
Stools – Ease of Personal preference
Stools can be a great option for those who want to keep moving while they sit.
Look for stools that are height-adjustable and have a slight wobble or tilt to encourage dynamic sitting.
Leitz’s Sit Stand Stools offer promote the movement needed to keep your body engaged while sitting and the personal height adjustability that you’re used to with a traditional office chair
4. Advice for Home Office Set-Up
a. Choosing a Chair
When selecting a chair, comfort and movement should be your top priorities. Look for one with adjustable height and the ability to promote movement.
The Leitz Ergo range of ergonomic solutions is designed with these features in mind, making them an excellent choice.
b. Choosing a Desk
Consider both the size and adjustability of your desk. A sit-stand desk is ideal for those who want to incorporate more movement into their day.
Leitz offers a range of desks that can fit compact spaces and needs.
c. Working with a Laptop
If you’re working on a laptop, make sure you’re using a stand to bring the screen to eye level and a separate keyboard and mouse to keep your wrists in a neutral position.
The Leitz Space Saving Dual Monitor & Laptop Arm is designed to help you create a healthier laptop and monitor setup.
d. Small Spaces
Even in small spaces, you can create a functional and ergonomic workspace. Consider using compact, adjustable furniture that can be easily moved or stored.
Leitz Ergo Active Sit Stand Stools, Desk Converters and compact Sit Stand Desks offer great solutions for those with limited space.
e. No Dedicated Desk
If you don’t have a dedicated desk, consider using a portable laptop stand and a supportive chair that can be moved around your home.
Leitz’s portable Multi-Angle Laptop Stand is perfect for flexible working environments.
f. Study Advice/Higher Ed. Students
Students can benefit greatly from ergonomic setups, especially with the long hours spent studying. A good chair and desk that encourage movement can make a big difference in comfort and focus. Studying is often associated with sitting in one position for long periods.
Products such as Leitz Wobble Cushions are well-suited for students who want to add movement without disrupting their concentration.
g. Bedrooms (Gaming Chair/Bed)
If you’re working from your bedroom, consider a sit stand stool that supports you sitting up right and encourages movement, even if it’s when you’re gaming. You can combine this with a desk converter as well. Avoid working or gaming from your bed, as it can lead to posture issues, discomfort and impact your sleep. Consider using an ergonomic sitting ball as an alternative to your bed or bean bag.
Leitz offers a range of ergonomic sitting solutions that can fit into bedroom setups without compromising on comfort or style.
Compact Workstation Set-Ups
Review our workstation setup suggestions for offices and home office. Each set-up is configured to make the most of the desk space available and to maximise employee ergonomic comfort.
5. Advice for Office Managers – What to Consider?
a. Challenge of Hot-desking
Hot-desking presents a challenge in maintaining ergonomics, as different people will use the same workstation at different times. This can often lead to back pain in some people. Consider providing adjustable chairs and desks that can be easily tailored to each user’s needs.
The Leitz Ergo products are designed with flexibility in mind, making them ideal for hot-desking environments.
b. Challenge of Users Working from Home
A common complaint when people work from home is sciatica, which is a nerve impingement in your lower back and causes pain down your leg. Supporting employees who work from home means ensuring they have access to the right ergonomic tools.
Offering a range of adjustable and portable options can help employees create a healthy workspace and reduce the likelihood of them needing to take time off due to pain or discomfort, wherever they are.
Leitz’s comprehensive range can meet these diverse needs.
c. Employee Allowance Priorities
When deciding how to allocate allowances for home office equipment, prioritise items that support health and comfort, such as ergonomic chairs, desks, and laptop stands.
The Leitz products are so flexible, I’m yet to recommend them to a patient who hasn’t loved them, and this is great when thinking about reducing pain and discomfort.
Leitz offers high-quality products that deliver value and long-term benefits.
d. Value of a Personalised Desk Assessment
Investing in personalised desk assessments can help employees optimise their workstations for better tailored health and productivity.
A setup can be tailored to everyone’s needs, ensuring maximum comfort and reducing the risk of pain. This can be beneficial for productivity and reduced stress at work.
FAQs
Award winning osteopath and clinic owner, Anisha Joshi, offers advice and answers common questions about workplace ergonomics.
Choosing the right ergonomic chair can make all the difference in your comfort and productivity.
Here’s a step-by-step guide to help you find the perfect fit:
1. Look for Adjustable Features
Ensure the chair has adjustable seat height, backrest, and armrests. This allows you to tailor the chair to your specific body dimensions.
2. Check Lumbar Support
A good ergonomic chair should have lumbar support that fits the natural curve of your spine. Look for chairs with adjustable lumbar support to get the best fit.
3. Consider Seat Depth and Width
The seat should be wide and deep enough to support you comfortably. There should be a gap of 2-4 inches between the back of your knees and the seat edge.
4. Test the Tilt and Recline
A chair that allows you to recline slightly can reduce pressure on your spine and encourage movement. Make sure the chair can tilt and lock in different positions.
5. Choose a Breathable Material
Opt for a chair made of breathable materials to keep you cool and comfortable throughout the day.
6. Try Before You Buy
If possible, sit in the chair and adjust it to your liking before making a purchase. Comfort is key! If you’re shopping online, pay attention to quality of the chair, the cushion materials and the height adjustability options as much as the design.
7. Remember that there are alternatives to the office chair that help to encourage movement, improve your posture and that can provide back pain relief. So before you decide which office chair to buy do consider Sitting Balls and Stools.
Improving your desk setup ergonomically is a matter of fine-tuning your workspace. Here’s a step-by-step guide:
1. Adjust Your Chair
Start by adjusting your chair height so your feet are flat on the floor and your knees are at a 90-degree angle.
2. Set Up Your Monitor
Place your monitor at eye level, about an arm’s length away. Use a monitor riser or laptop stand if needed.
3. Position Your Keyboard and Mouse
Keep them at elbow height with your wrists straight. Consider a keyboard tray or wrist rest for added comfort.
4. Organise Your Desk
Keep frequently used items within easy reach to avoid overreaching or twisting.
5. Incorporate Movement
If possible, use a sit-stand desk, the Leitz sit-stand stool, or a desk converter to change positions throughout the day.
6. Lighting
Ensure your workspace is well-lit to reduce eye strain. Position your monitor to avoid glare from windows or lights.
Creating the most ergonomic office setup involves arranging your space to support natural movements and proper posture. Follow these steps:
1. Start with the Chair
Choose an ergonomic chair with adjustable features and lumbar support. Adjust it so your knees are at a 90-degree angle and your feet rest flat on the floor. You may have already invested in a great office chair but the Sit-stand stool is an inexpensive way to add a more evidence based solution to encouraging movement at your desk. You can use them both as the stool is compact and doesn’t take up much space.
2. Position Your Desk and Monitor
Your desk should allow your elbows to be at a 90-degree angle when typing. Position your monitor so the top of the screen is at or just below eye level.
3. Arrange Your Keyboard and Mouse
Keep your keyboard and mouse close enough to avoid reaching, and ensure they are at the same level to keep your wrists straight.
4. Incorporate Movement
Use a sit-stand desk or desk converter to alternate between sitting and standing. Consider adding a foot rest to encourage movement even while seated.
5. Organize Your Workspace
Keep essential items within arm’s reach to avoid twisting and straining.
6. Lighting and Environment
Ensure your workspace is well-lit and free from glare to reduce eye strain.
Reducing back pain with ergonomic products is all about creating a supportive and movement-friendly workspace. Here’s how:
1. Invest in an Ergonomic Chair
Start with a chair that offers comfort and encourages a natural sitting posture. Adjust the height so your feet rest flat on the floor or the ability to move it to a standing position The Leitz Sit-Stand stool is a perfect example of this.
2. Use a Foot Rest
Use a moving foot rest to encourage drainage, circulation and use a foot rest to reduce pressure on your lower back.
3. Adjust Your Desk and Monitor
Your desk should be at elbow height, and your monitor should be at eye level.
4. Incorporate Movement
Use sit-stand desks or desk converters to alternate between sitting and standing. This reduces the stress on your back from prolonged sitting.
5. Take Regular Breaks
Stand up, stretch, and move around every 60 minutes to keep your spine healthy and reduce stiffness.
While bean bags are comfortable and cozy, they aren’t ideal for long-term use as your primary seating option. Here’s why:
1. Lack of Support
Bean bags don’t provide the structured support your back needs, especially for extended periods of sitting. This can lead to pain posture and back pain.
2. Encourages Slouching
The soft and malleable nature of bean bags can cause you to sink in, leading to a slouched posture that puts strain on your spine.
3. Short-Term Relaxation
While fine for short periods of relaxation, bean bags should not replace a proper ergonomic chair for work or long-term sitting.
4. Better Alternative
If you love the comfort of a bean bag, consider using it only for short breaks, and rely on an ergonomic chair for your main seating needs.
When selecting an ergonomic desk, consider the following key features:
1. Adjustable Height
A sit-stand desk that allows you to alternate between sitting and standing is ideal. It should be easy to adjust and stable at any height.
2. Ample Surface Area
Your desk should have enough space for your computer, keyboard, mouse, and other essentials without feeling cramped.
3. Cable Management
Look for desks with built-in cable management systems to keep your workspace tidy and free from clutter.
4. Sturdy Construction
The desk should be sturdy enough to support your equipment and remain stable during adjustments.
5. Comfortable Edge Design
A desk with rounded edges can prevent pressure on your wrists and forearms.
Sitting in an ergonomic chair offers several health and productivity benefits.
Here’s what you can expect:
1. Reduced Back Pain
Ergonomic chairs are designed to support the natural curve of your spine, reducing strain on your lower back.
2. Improved Posture
With proper lumbar support and adjustable features, these chairs encourage a healthier sitting posture, helping you avoid slouching.
3. Increased Comfort
Ergonomic chairs are designed to provide long-term comfort, reducing the risk of developing aches and pains from prolonged sitting.
4. Enhanced Productivity
When you’re comfortable, you can focus better and work more efficiently, leading to increased productivity.
5. Encouraged Movement
Many ergonomic chairs are designed to promote subtle movements, which can improve circulation and reduce fatigue.
1. "Ergonomics: How to Design for Ease and Efficiency" by Karl H.E. Kroemer
A comprehensive guide that covers the fundamentals of ergonomics and how to apply them to various work environments.
2. "The Chair: Rethinking Culture, Body, and Design" by Galen Cranz
This book explores the cultural and physical aspects of chair design, offering insights into how seating affects our health and posture.
3. "Ergonomics for Beginners: A Quick Reference Guide" by Jan Dul and Bernard Weerdmeester
Perfect for those new to ergonomics, this book offers practical advice and easy-to-understand explanations.
4. "Office Ergonomics: Practical Applications" by Anne D. Kroemer and Kathleen McCauley Bush
A practical guide focusing on office ergonomics, including detailed information on creating a healthy workspace.
5. "Applied Ergonomics Handbook" by Michael J. Burke
This book provides applied strategies for improving workplace ergonomics, making it a great resource for both individuals and office managers.
6. "The New World of Work" white paper by Leitz
This white paper by Leitz explores the changing ways of working and demands placed upon employers as well as employees. From Well-being to Hybrid Working we've the topics covered to help you stay ahead.
Register your email to receive a download link.
Ergonomic Product Finder
Simply select from Back Pain, Neck Pain or Wrist Pain and then select the type of desk that you use and we'll show you the ergonomics products that can help you the most.