I easily spend half my day advising patients how to work more efficiently so as to not place their spine under pressure and tension. Just changing a few things can make all the difference! Work through this list, especially if you have tight, stiff necks, recurring headaches and a nagging back pain.
In today’s digital age, many people spend long hours at a desk, often leading to poor posture, neck pain, and back discomfort. An ergonomic workspace can significantly reduce these issues and enhance productivity. Here’s how to set up your workspace to support spinal health and overall well-being.
1. Adjust Your Chair for Proper Support
Your chair is the foundation of your ergonomic setup. The right adjustments can prevent lower back pain and improve comfort.
- Seat Height: Adjust so your feet rest flat on the floor, with knees at a 90-degree angle. Use a footrest if needed.
- Lumbar Support: Use a chair with built-in lumbar support or add a cushion to maintain the natural curve of your spine.
- Seat Depth: There should be about two fingers’ width of space between the seat’s edge and the back of your knees.
- Armrests: Set them so your shoulders stay relaxed and your elbows are at a 90-degree angle when typing.
2. Position Your Monitor Correctly
Screen height and distance play a crucial role in preventing neck strain and eye fatigue.
Height: The top of your screen should be at or slightly below eye level to avoid tilting your head forward.
Distance: Keep your monitor about an arm’s length away (50–70 cm).
Dual Monitors: If using two screens, place the primary monitor directly in front of you. If both are used equally, position them at an angle to reduce excessive head movement.
3. Optimize Your Keyboard & Mouse Placement
Proper keyboard and mouse positioning can help prevent wrist and shoulder strain.
Keep your keyboard at elbow height with shoulders relaxed. Your wrists should remain straight and level with the keyboard. Position your mouse it close to the keyboard to avoid excessive reaching. Use a light grip and move your arm instead of just your wrist. Think about removing the arms on your chair if you can’t get your legs under the desk. Arms often hit the desk preventing workers from sitting the correct way.
4. Maintain Good Posture
Even with a well-adjusted setup, posture remains key to preventing pain and fatigue.
Keep your back straight and shoulders relaxed, avoid slouching forward or tensing your neck, keep both feet flat on the floor (avoid crossing your legs) and sit back in your chair to utilize lumbar support.
5. Take Frequent Breaks & Move Regularly
Sitting for extended periods can contribute to stiffness and discomfort. Incorporate movement into your routine to maintain spinal health.
Every 30-60 minutes, you should stand up, stretch, or take a short walk for at least 1–2 minutes. Stretch and move using shoulder rolls, neck stretches, and standing leg stretches keep blood flowing. Think about a standing desk optionallowing you to alternate between sitting and standing throughout the day.
6. Adjust Lighting & Reduce Eye Strain
Proper lighting can reduce glare and eye fatigue, improving comfort during long work hours.
Natural Light: Position your desk near a window, but avoid direct glare on the screen.
Blue Light Reduction: Use blue-light filters or adjust screen brightness to prevent eye strain.
Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to relax your eyes.
7. Keep Frequently Used Items Within Reach
Placing essential items within easy reach can reduce repetitive movements and strain.
When using your phone, try to use a headset or speakerphone to avoid holding it between your ear and shoulder. Use a document holder next to your screen to avoid constantly looking down. This is vital to avoid neck injury.
8. Personalise Your Desk Setup
Since everyone’s body is different, adjust your workspace to fit your needs. Experiment with different setups to find what’s most comfortable for you. Use ergonomic accessories like footrests, keyboard trays, or wrist supports to enhance your posture and comfort. We see many patients of varying shapes and sizes so the concept of hotdesking or just adapting around what’s given to you really doesn’t work well.
An ergonomic workspace isn’t just about comfort—it’s about preventing long-term injuries like tech neck, lower back pain, and wrist strain. By adjusting your setup, maintaining good posture, and taking breaks, you can work more efficiently and feel better throughout the day.
Experiencing pain from long hours at your desk? Chiropractic care can help! Visit Black Chiropractic to learn more about spinal health and pain relief options. We have years of experience and can answer your questions.
Clinical References
- Centers for Disease Control and Prevention (CDC). (2021). Work-related Musculoskeletal Disorders & Ergonomics. https://www.cdc.gov/workplacehealthpromotion/health-strategies/musculoskeletal-disorders/index.html
- National Institute for Occupational Safety and Health (NIOSH). (2021). Ergonomic Guidelines for Office Workers. https://www.cdc.gov/niosh/topics/ergonomics/
- Bruno, J. P. (2018). Posture, Ergonomics, and Chiropractic Care. Journal of Chiropractic Medicine, 17(2), 69-74. https://doi.org/10.1016/j.jcm.2018.03.001
- Dul, J., & Weerdmeester, B. (2008). Ergonomics for Beginners: A Quick Reference Guide (3rd Ed.). CRC Press.
- Samsvar, P., & Marras, W. S. (2020). The Relationship Between Prolonged Sitting and Low Back Pain: A Systematic Review. Applied Ergonomics, 85, 103058. https://doi.org/10.1016/j.apergo.2020.103058
- Straker, L., Mathiassen, S. E. (2009). Increased Physical Work Demands in Modern Workplaces: Ergonomic Challenges and Solutions. Ergonomics, 52(10), 1215-1225. https://doi.org/10.1080/00140130903039101
- Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital Eye Strain: Prevalence, Measurement, and Amelioration. BMJ Open Ophthalmology, 3(1), e000146. https://doi.org/10.1136/bmjophth-2018-000146
- Parry, S., & Straker, L. (2013). The Effects of Office-Based Interventions on Sitting Time and Posture: A Systematic Review. Preventive Medicine, 57(5), 317-326. https://doi.org/10.1016/j.ypmed.2013.07.031
