How to Set Up an Ergonomic Workspace to Avoid Pain
At Body Zest, we often see patients who experience discomfort, tension, and even pain simply from how they sit at their desks. Whether you’re working from home or in the office, setting up your workspace ergonomically can make all the difference. The good news? It’s easier than you think to improve your setup and protect your body from unnecessary strain.
Let’s walk through some friendly, practical tips to help you create an ergonomic workspace that will keep you feeling good throughout the workday!
1. Adjust Your Chair Height
Your chair is the foundation of your workspace. Here’s how to get it just right:
Feet Flat: When sitting, make sure your feet are flat on the floor (or a footrest) with your knees at roughly a 90-degree angle. This helps maintain good posture and prevents strain on your lower back.
Hips Slightly Above Knees: Ideally, your hips should be slightly higher than your knees, allowing for a natural tilt of your pelvis and reducing lower back tension.
Tip: If your chair doesn’t adjust enough to fit these guidelines, consider adding a cushion for extra height or investing in a footrest.
2. Position Your Screen at Eye Level
Straining your neck by looking down or up at your screen is a common culprit of neck and shoulder pain. To avoid this:
Top of the Screen at Eye Level: The top of your monitor or laptop screen should be at eye level so you can look straight ahead without tilting your head.
Distance from Eyes: Keep the screen about 18-24 inches from your face, or roughly an arm’s length away.
Tip: If you use a laptop, consider getting a separate keyboard and raising your laptop with a stand or stack of books to achieve the right height.
3. Mind Your Arm and Hand Placement
How you position your arms and hands can have a big impact on shoulder and wrist strain.
Elbows at 90 Degrees: Your elbows should rest comfortably by your sides at about a 90-degree angle when typing or using your mouse.
Neutral Wrists: Keep your wrists in a straight, neutral position (not bent) while typing to avoid overuse injuries like carpal tunnel syndrome.
Tip: If your desk is too high, use an adjustable keyboard tray to lower your typing surface.
4. Keep Your Back Supported
Lower back pain is one of the most common complaints I hear from desk workers. Here’s how to give your back the support it needs:
Lumbar Support: Your chair should provide good lower back (lumbar) support. If it doesn’t, try using a small pillow or a rolled-up towel to support the natural curve of your spine.
Sit Back: Make sure to sit all the way back in your chair, letting the chair’s backrest support you, rather than perching forward.
Tip: If your chair lacks proper support, consider an ergonomic chair with adjustable features to better fit your body.
5. Maintain a Comfortable Desk Setup
Your desk should be arranged to minimize unnecessary movements and strain.
Easy Reach: Place frequently used items like your phone, notebook, or coffee within arm’s reach to avoid awkward twisting or reaching.
Desk Height: Your desk should be at a height where your forearms are parallel to the floor when typing, ideally between 28-30 inches high for most people.
6. Take Breaks and Move Around
Even the best ergonomic setup can’t replace the need for movement. Sitting in one position for too long can lead to stiffness and discomfort, no matter how perfect your posture is.
Take Micro Breaks: Every 30 minutes or so, stand up, stretch, or take a quick walk to give your body a break.
Stretch It Out: Incorporate simple stretches, like shoulder rolls, neck stretches, and standing leg stretches, into your routine. These small movements can help prevent tightness and keep your body feeling refreshed.
Tip: Set a reminder on your phone or computer to prompt you to take breaks and stretch!
7. Lighting Matters
Proper lighting isn’t just for preventing eye strain—it also helps with posture.
Reduce Glare: Position your screen to avoid glare from windows or overhead lights, which can cause you to squint and lean awkwardly toward your screen.
Task Lighting: Consider a desk lamp to provide focused light for reading or writing, so you’re not craning your neck to see.
8. Consider a Standing Desk
If you’re ready for a bigger change, a standing desk might be a great addition to your ergonomic setup.
Alternate Between Sitting and Standing: Standing desks can help reduce the time spent sitting, but remember to switch between sitting and standing throughout the day for the best results.
Standing Posture: When standing, keep your knees slightly bent, your weight evenly distributed on both feet, and your monitor still at eye level.
Tip: Start by standing for 20-30 minutes every hour to gradually build the habit.
Final Thoughts
Your workspace doesn’t need to be fancy to be effective. With these simple adjustments, you can create an ergonomic environment that helps you stay comfortable, productive, and pain-free throughout the day.
If you’re already experiencing discomfort or pain, it may be time to get a personalised evaluation. Our team of Osteoapths at Body Zest can help you pinpoint what might be causing the pain and provide hands-on treatment to bring relief. Feel free to book a consultation—we’d love to help!
Stay healthy, stay comfortable, and take care of yourself at your desk!