Tips for Making Your Office More Ergonomic

Apr 17

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The hours and hours at your desk can leave you feeling stiff, sore, and miserable. This not only can contribute to chronic pain and suffering, but can affect performance, and even lead to time lost at work. In this blog, we will explore tips and tricks for making your workstation as ergonomic as possible, so you can thrive in the workplace and beyond.

Eliminating repetitive, straining movements by modifying your workstation can reduce wear and tear on your tissues over time, reducing your injury risk. Here are major things to consider when re-evaluating your own setup:

Screen:
- Your screen should be set up at arm's length.
- The top of the screen should be at eye level.
- Look 20 feet away from the screen every 20 minutes for 20 seconds to reduce eye strain.
- Turn down the brightness, reduce the glare, and avoid aiming additional lighting on your screen.

Chair:
- Your chair should be set up so your hips can be at the very back of the chair, your knees are bent at 90 degrees, and your feet are flat on the floor.
- Your armrest should be in line with the height of your desk, with your elbows at 90 degrees and your wrists straight.
- When given the option, choose a comfortable chair with lumbar support for your lower back. Correct positioning of the low back and pelvis sets the stage for the rest of the body’s alignment. If lumbar support is not available, try rolling up a medium-sized towel and placing on the small of your back.
- Most office chairs are adjustable to fit individual needs.

Arranging your environment:
- Keep frequently used items within reach without having to awkwardly twist or turn to access them.
- Use a wireless headset instead of the phone.
- Schedule frequent breaks (ideally every 30 minutes) for standing, walking, and stretching. Setting an alarm can help keep you on track.