Creating a Comfortable Workspace: A Simple Guide to Office Ergonomics

Learning about office ergonomics and setting up your workspace comfortably can boost your well-being during your workday.

You don’t have to face discomfort if you spend much time working at a desk. You can prevent some common health issues linked to desk work, like neck and back pain and wrist and shoulder discomfort, by following good office ergonomics practices. Simple things like adjusting your chair’s height, arranging your equipment correctly, and maintaining the proper posture at your desk can make a big difference.

This guide is here to help you reduce strain on your body, keep your joints healthy, and make your work environment more comfortable.

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Chair

Select a chair that is good for your back. Make sure the chair’s height is set to allow your feet to touch the ground comfortably. If your feet can’t reach the floor, you can use a footrest to keep your thighs level. If the chair has armrests, position them so your arms can rest comfortably, keeping your elbows close to your body, and your shoulders relaxed.

Desk

Ensure there’s enough space under your desk for your legs and feet. Avoid storing things under your desk because it can reduce the available space and make sitting uncomfortable. If your desk is too low and cannot be adjusted, place strong boards or blocks under the desk legs to raise it to a suitable height. On the other hand, if the desk is too high and cannot be adjusted, consider raising your chair. You can use a footrest if you need extra support for your feet. If you don’t have a footrest, a small stool or a stack of sturdy books can work as alternatives. If your desk has a sharp, unrounded edge, you can cushion it or use a wrist rest to prevent wrist discomfort caused by prolonged contact with the hard edge. This will protect your wrists from a condition known as contact stress.

Keyboard and mouse

Position your computer keyboard before you, ensuring your wrists and forearms align, and your shoulders feel relaxed. If you’re using a mouse or another pointing device with your computer, ensure it’s easily accessible and on the same surface as your keyboard.

While you’re typing, using a touchpad, or operating a mouse, maintain straight wrists, keep your upper arms close to your body, and position your hands at or just slightly below the level of your elbows. If it’s an option, adjust your mouse’s or pointer’s sensitivity so that it responds to a gentle touch.

Monitor

Position your computer monitor so that it’s directly in front of you, right behind your keyboard, and approximately the length of your arm away from your face. Ensure the monitor is neither closer than 20 inches (about 50 centimeters) nor farther than 40 inches (about 100 centimeters) from your eyes. The top of the screen should align with or be just slightly below your eye level. If you wear bifocals, lower the monitor by 1 to 2 inches (about 2 to 5 centimeters) for a more comfortable viewing experience.

Laptop

Using a laptop for extended periods can cause discomfort due to the low screen position and the cramped keyboard and touchpad. To improve your comfort while using a laptop at your desk, think about getting an external keyboard, mouse, and laptop stand. This will make your setup more like a desktop computer and help reduce any discomfort.

Telephone

If you spend a lot of time on the phone or frequently type or write while using your phone, consider using the speaker function or a headset. Avoid holding the phone between your head and neck, as this can strain your muscles.

It’s important to remember that even if your workspace is ergonomically set up, sitting in the same position for long hours isn’t suitable for your body. Try to take short breaks and walk around during your workday. If possible, work while standing. While sitting, stretch your hands, fingers, and arms occasionally. Changing your position, standing up, and moving around will reduce the strain on your body and contribute to your overall well-being.

Disclaimer:

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.