Working in front of a computer for hours on end often causes physical discomfort. Your neck becomes stiff, your shoulders feel sore, and your back starts to ache after sitting for too long. This is quite common, especially among office workers and those who work from home.
These issues are usually caused by non-ergonomic work setups, such as a computer screen that’s too low, a chair that doesn’t provide proper back support, or an uncomfortable hand position while typing. If left unaddressed over the long term, these habits can increase the risk of muscle and joint problems.
Therefore, it’s important to understand the concept of ergonomics and apply it to your daily work routine to keep your body comfortable while maintaining productivity.
What is Ergonomics and Why is it Important?
Ergonomics is the study of the relationship between humans and their work environment. This study focuses on how work activities, equipment, and body posture can be designed to be safer, more comfortable, and more efficient for workers (Anggara et al., 2025).
The application of ergonomics aims to reduce the risk of work-related injuries, improve comfort, and support work productivity. In modern work environments—especially jobs that involve extensive computer use—ergonomic principles relate to various factors, such as proper sitting posture, desk setup, and the use of work equipment that aligns with the body’s natural posture.
In the context of office settings in Indonesia, the application of ergonomics is also part of occupational safety and health standards. This is regulated by the Minister of Health Regulation No. 48 of 2016 concerning Occupational Safety and Health Standards for Offices. The regulation emphasizes that ergonomic aspects must be considered in the design of work areas, the use of desks and chairs, work postures, and the scheduling of work hours to prevent health risks to workers.
The Effects of Non-Ergonomic Postures and Workspaces
Many people often neglect their posture while working, even though this habit can lead to various health problems. A non-ergonomic work posture can put excessive strain on muscles, joints, and the spine.
Common issues include:
- Neck pain from keeping your head bent too long
- Shoulder and back stiffness from sitting for too long
- Wrist pain from improper typing posture
- Muscle fatigue that may reduce work productivity
Making an Ergonomic Workspace at Home
Applying ergonomic principles doesn’t always require major changes. With a few simple adjustments to your workspace, work comfort can improve significantly. Eduvokasi friend here are a few simple things to keep in mind
Display Position
The computer or laptop screen should be at eye level so that you don’t have to tilt your neck too far down or up. The ideal distance between your eyes and the screen is generally about 50–70 cm.
Seating Position
An ergonomic sitting position is indicated by an upright back and relaxed shoulders. Your feet should be flat on the floor or resting on a footrest to keep your body stable. An ergonomic chair can also provide better back support, reducing pressure on the spine during long periods of work.
Room Lighting
Proper lighting is important for reducing eye strain during long work sessions. Use even lighting so that your computer screen remains clearly visible without causing your eyes to tire quickly. Avoid light that is too bright or direct glare on your computer or laptop screen, as this can cause discomfort and make your eyes work harder.
In addition to using the right equipment and setting up your workspace properly, some simple habits can help keep your body comfortable while working. For example, taking regular breaks every 30–60 minutes to relieve muscle tension and doing light stretches for your neck, shoulders, and hands.
Furthermore, adjusting the height of your desk and chair to suit your posture and using a laptop stand can help keep the screen level with your eyes, so you don’t have to tilt your head down too much while working. These simple habits can help reduce the risk of fatigue while promoting long-term physical health.
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