If you spend hours each day at a desk, your workspace setup isn’t just a matter of aesthetics — it’s a matter of health. Poor ergonomics can lead to neck pain, back strain, wrist issues, and long-term fatigue. Fortunately, with a few intentional changes, you can transform your workspace into a healthier, more productive environment.
My video “Ergonomic Workstation” (watch it here) outlines the key elements of a well-designed workstation, whether you’re in an office or working from home. Here’s a breakdown of the essentials.
1. Start With Your Chair
Your chair is the foundation of ergonomic comfort. Sit back fully with your spine supported by the backrest/lumbar support. Adjust the height so your feet are flat on the floor (or on a footrest), with your knees at about a 90° angle.
Armrests should support your arms gently, allowing your shoulders to stay relaxed. Your elbows should also be at a 90° angle when typing, with your wrists in a neutral (straight) position. Lumbar support is critical — if your chair doesn’t offer it, use a small cushion or lumbar pillow.
2. Keyboard and Mouse Placement
Position your keyboard directly in front of you, close enough that your elbows stay by your sides. Your forearms should be parallel to the floor or slightly declined. Wrists should remain straight — bending them up or down leads to strain over time.
Place your mouse right next to the keyboard at the same level. Avoid reaching out or twisting your arm to use it. You may need an ergonomic keyboard tray with a wrist rest if your desk is too high and you do not want to adjust your chair height and use a footrest.
3. Monitor Positioning
Screen placement can greatly affect neck and eye comfort. The top 1/3 of your monitor should be at or just below eye level, and about an arm’s length away from your face. This helps reduce the need to tilt your head or lean forward.
If you use multiple monitors, keep the primary screen directly in front of you and the secondary one to the side. Adjust the brightness and angle to avoid glare, and try to keep windows off to the side rather than directly behind or in front of your screen.
4. Sit, Stand, and Move
Even with a perfectly set up workstation, sitting all day is not ideal. A sit-stand desk or adjustable platform can help you alternate positions throughout the day. When standing, ensure your arms and screen maintain the same ergonomic alignment as when seated.
Movement is key. Set reminders to get up every 30 to 60 minutes. Even a short stretch or walk around the room can reset your posture and improve circulation.
5. The Ergonomic Payoff
Taking the time to optimize your workstation helps prevent injury, reduces fatigue, and increases focus. You’ll feel better at the end of the day, and over time, you’ll notice less pain and more productivity.
Think of ergonomics as a habit — not just a one-time fix. As your tasks change, check in with your setup regularly and make adjustments as needed. Your body will thank you.
Want recommendations on ergonomic gear — like chairs, desks, or accessories? Let me know, and I’ll help you build a setup that suits your workflow and budget.