Office Ergonomics Made Easy

Ever finish a workday with a sore back or cramped neck? Chances are your workstation isn’t doing you any favors. The good news is you can fix most problems without a full remodel. A few tweaks to your chair, desk height, and screen placement can keep you comfortable and productive.

Pick the Right Chair and Set It Up Right

Start with a chair that supports the natural curve of your spine. Look for adjustable lumbar support, a seat depth that lets you sit back with a small gap between the back of your knees and the seat, and armrests that let your shoulders relax. Once you have a decent chair, adjust it so your feet rest flat on the floor or a footrest, your knees are at about a 90‑degree angle, and your hips sit slightly lower than your shoulders.

When you sit, keep your elbows at a 90‑degree angle and your forearms parallel to the floor. This reduces strain on the shoulders and wrists, especially if you type a lot. If your chair lacks proper lumbar support, add a small cushion or a rolled‑up towel to fill the gap.

Arrange Your Desk, Monitor, and Keyboard for Maximum Comfort

The top of your monitor should be at or just below eye level. That way you won’t need to tilt your head up or down, which can cause neck tension. Position the screen about an arm’s length away; you should be able to read text without leaning forward.

Your keyboard and mouse belong close enough that you don’t reach across the desk. Keep them on the same surface, and if you use a laptop, invest in a separate keyboard and a stand to raise the screen. This combination lets you keep elbows close to your body and wrists in a neutral position.

Take short breaks every 30‑45 minutes. Stand, stretch, or walk around for a minute or two. Simple moves like shoulder rolls, neck stretches, and wrist flexes can prevent stiffness before it starts.

Finally, stay aware of your posture throughout the day. Small adjustments add up. If you notice slouching, reset your chair height, pull your shoulders back, and reset your screen level. With these habits, you’ll feel less fatigue, avoid aches, and stay focused longer.