How to Use Physiotherapy to Relieve Office-Related Injuries

Start with Your Chair: Your Posture Foundation

?? What to Look For:

Adjustable height and backrest

Lumbar support to maintain your spine’s natural curve

Armrests to keep elbows at 90°

Seat depth that allows 2–3 fingers between edge and knees

Feet flat on the floor (or on a footrest)

?? If you don’t have an ergonomic chair, add a small cushion for lumbar support and sit back fully in your chair.

??? 2. Set Your Screen at the Right Height

Top of the screen should be at or just below eye level

Distance: Arm’s length away (about 20–30 inches)

Avoid glare by positioning your monitor perpendicular to windows

Dual screens? Keep them centered or place the primary one directly in front

?? Use a laptop stand or books to raise your screen. Never hunch over your laptop!

?? 3. Align Your Keyboard and Mouse Properly

Keyboard: Flat or negatively tilted; elbows bent 90–100°, wrists neutral

Mouse: Close to keyboard; same level to avoid reaching or twisting

Avoid wrist rests while typing—only use during breaks

?? Consider a split keyboard or vertical mouse to reduce wrist and shoulder strain.

?? 4. Incorporate Standing or Movement Options

Use a sit-stand desk if possible to alternate postures

Try a desk riser or place laptop on a box for standing

When standing, use an anti-fatigue mat and shift weight between feet

? Alternate sitting/standing every 30–60 minutes to reduce pressure on your spine.

????? 5. Don’t Stay Still: Move Often

Take microbreaks every 30 minutes to stretch or walk

Use the 20-20-20 rule: Every 20 mins, look at something 20 feet away for 20 seconds

Stretch neck, shoulders, wrists, and hips throughout the day

?? Apps like Stretchly, Stand Up!, or Pomofocus can help.

??? Quick Ergonomic Setup Checklist

Component Healthy Setup Tip

Chair Adjustable height, lumbar support, feet flat

Screen Eye level, arm’s length away

Keyboard Flat, elbows at 90°, wrists straight