10 Tips for an Ergonomic Workstation
This past year brought a number of sweeping changes to our work and home lives, including the rise of remote work and extensive technology use, which will likely continue into the foreseeable future. While there are many benefits and advantages to technology use for remote work, it can also contribute to poor posture and subsequent back, neck, and wrist pain. Check out our ten tips for an ergonomic workstation to prevent work-related aches and pains!
10 Tips for an Ergonomic Workstation
It’s important to recognize the warning signs of pain related to poor ergonomics and posture in order to address the aggravating situation or behavior before your pain worsens. If your pain is related to poor work ergonomics and posture, you may have back pain, for example, that is worse at certain times of the day or week (e.g. more pain after sitting in an office chair or working on the computer during the day but no pain on weekends); pain that starts as neck pain and moves into the upper and lower back; pain that goes away when you switch positions, whether sitting or standing; or sudden onset of back pain after starting a new job or using a new office chair.
To minimize your risk of work-related pain, follow these 10 ergonomic workstation tips:
When working for hours at a time, it is easy to slouch and slump 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 every 30 to 45 minutes and move your body.
Keep your body in alignment by sitting up 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.
Use an ergonomic office chair that properly supports your back. The backrest of the chair should support the natural inward curve of your lower back. If you do not have an ergonomic office chair, use a firm chair with armrests and place a towel or small pillow to support the low back.
Place your hips in the chair such that they are as far back in the chair as possible. Your thighs should be slightly downhill in relationship to the floor with your knees slightly below the hips. The backs of your knees should not directly touch the edge of the seat, but instead, be two to three inches from the edge of the seat.
Keep your arms relaxed at your side with the upper and lower arm forming a 90-degree angle. Your forearms, wrists, and hands should be straight and parallel to the floor. The forearm, wrist, and hands are susceptible to aggravation due to the repetition and awkward posture you engage in when working at a computer and keyboard. Place the keyboard close enough to you to avoid extended reaching and place the mouse adjacent to the keyboard and at the same height as the keyboard.
If standing while working, stand with weight equally distributed on both legs. If standing for an extended period of time, place a rubber mat on the floor for added support. Place your feet flat on the ground or on a stable footrest if sitting.
Position your computer monitor directly in front of you, ensuring the top of the screen is at eye level when sitting in an upright position. Place the monitor an arm’s length from you.
Ensure your work desk is elbow height. Keep frequently used objects close to avoid excessive extended reaching that can strain your muscles.
Exercise regularly to stay aerobically conditioned to prevent injury and support good posture. Specifically, target muscles in your back to keep them strong and flexible.
Wear supportive footwear, particularly if you are standing for long periods of time or moving around during the workday. Avoid regularly wearing high heels as this changes the center of gravity and alignment of your body.
