Office Ergonomics: Tips for Maintaining Good Posture
Poor office ergonomics and posture can contribute to ongoing aches and pain, such as neck strain, low back pain, wrist discomfort, or eye strain. However, proper workstation ergonomics—correct chair height, appropriate equipment spacing, and good desk posture—can help you stay productive but healthy and comfortable at work.
An ergonomic workstation is one that supports your body in a neutral position and reduces the risk of discomfort or pain that stressors like sitting at a desk and computer for long periods of time can place on our bodies. This means that your neck is not bent back or down to see the computer, your arms aren’t lifted or extended out to the side of your body to type, your spine isn’t twisted, you’re not slouching, and your wrists and hands are level, not bent up or sideways to type.
Check out our tips for an ergonomic workstation:
Keep your body in alignment. Sit straight with your low back and shoulders against the back of the chair. Align your head, shoulders, and hips in a vertical line. Your trunk should be perpendicular to the floor. Avoid unbalanced positions when sitting, such as crossing your legs, leaning to one side, tilting your head, or hunching your shoulders forward.
Don’t slouch. Change position regularly to maintain posture. When working for hours at your desk, it is easy to slump over and slouch as your muscles tire, which places more stress on your neck and back. Change your position regularly to maintain a relaxed but supported posture. Take breaks to get up and move your body. Try the 20-8-2 rule: sit for 20 minutes, stand for 8 minutes, and stretch or move for 2 minutes throughout the day to minimize muscle strain and prolonged sitting in aggravating positions.
Use an ergonomic office chair that supports your back. An ergonomic chair supports the natural S-curve of your spine. Adjust the height of the chair so that your feet are flat on the floor and your thighs are parallel to the floor. Adjust the armrest so that your arms rest gently with relaxed shoulders. Use a firm cushion or a lumbar support pillow to support your low back while sitting.
Sit with your hips as far back in the chair as possible. Your thighs should be nearly parallel to the floor with your hips slightly higher than your knees to reduce stress on the lumbar spine. Your feet should rest comfortably on the floor when sitting or use a footrest. The backs of your knees should not directly touch the edge of the seat but instead should be two to three inches from the edge of the seat.
Forearms, wrists, and hands are straight and parallel to the floor. Your arms should be relaxed at your side with the upper and lower arm forming a 90-degree angle. Your elbows should be positioned at a 100–110-degree angle when working for a relaxed position using a keyboard. Your wrists should be in a neutral, straight position when typing. If using a desktop, use a keyboard tray to properly position the keyboard. Your upper arms should stay close to the body. You should not have to stretch your arms out to reach your mouse or keyboard as this can strain your neck, shoulder, arm, elbow, wrist, and hand muscles.
Stand with your weight distributed equally on both legs. If using a standing desk, stand straight with arms and wrists in a neutral position and keep your knees unlocked. Wear shoes with insoles and have your head centered over your neck and shoulders. Use a rubber mat or anti-fatigue mat on the floor for added support when standing. An anti-fatigue mat has a contoured surface specifically engineered to encourage movement and stretching while standing.
Position your computer monitor directly in front of you. Ensure the top of the computer screen is at eye level when sitting in an upright position to keep your neck in a neutral or straight position. Place the monitor an arm’s length from you. Implement the 20-20-20 rule: for every 20 minutes spent looking at the screen, spend 20 seconds looking at something else 20 feet away to give your eye muscles a break and reduce eye strain.
