Back Pain

How to Make Your Office Ergonomically Correct

neck stress
Written by Nancy

Is your workspace helping you work and be productive or, is it crippling you in the process? If your office leaves you with pain in your neck, back and wrist, it doesn’t have to be that way—in fact, it shouldn’t!

Proper office ergonomics—including adequate furniture spacing, good desk posture and correct chair height—can help your joints stay comfortable at work. Studies have shown that improved ergonomic designs not only reduce pain and injury but also boost productivity and overall satisfaction.

Ready to give your office a makeover? Here’s a guide to creating the perfect ergonomic workspace with the best workspace equipment and practices that can save you from serious health issues in the long run.

posture

Choose the right chair

Arguably the most critical piece of the ergonomic workspace puzzle is finding a suitable office chair. Research shows that nearly 50% people suffer from some form of back pain that is directly linked to poor design.

Here are some factors to consider when buying an ergonomic chair:

  • Height: You should be able to lay your feet flat on the floor when sitting at your desk, with your thighs parallel to the floor. Invest in a footrest in order to get the right angles.
  • Lumbar support: The backrest of your chair should have a natural curve for lower back support. Consider placing a lumbar support pillow for this purpose.
  • Backrest recline: Reduce the stress on your spine with a chair that tilts and reclines with tension control. A reclined chair can be significantly beneficial for people with back pain.
  • Arm rests: Look for a chair with adjustable armrests, preferably ones that can pivot inwards to support your forearm when using the keyboard.

The more adjustability your chair offers the better!

Position your monitor properly

Did you know that a badly placed monitor can be the main cause of shoulder pain, neck pain and headaches? Here are some guidelines on correct monitor placement:

  • Distance: Your monitor should be placed in front of you at arm’s length—or 20 inches away. Placing it too far may make you slouch forward while placing it too close can strain your eyes.
  • Angle: The monitor should be at an angle of 20 degrees, an angle greater than that can cause neck strain.
  • Height: The rule of thumb is that the top line of the screen should lie below or at eye level.

stand up desk

Adjust the desk height

The height of your desk is one of the most important aspects from an ergonomic point of view. A desk that is too high can cause your forearms to strain while one that is too low will cause you to hunch over during work, straining your shoulders and back.

Invest in a standing desk

Standing desks are all the rage when it comes to ergonomic workspaces. Studies show that prolonged periods of sitting can lead to serious health consequences, such as chronic muscle pain and increased risk of obesity and heart disease.

A standing desk allows you to stand up comfortably while working. Modern versions of these desks are height-adjustable and offer a wide range of health benefits. While standing lowers your risk of heart disease, standing desks have shown to reduce back pain, improve energy levels and boost productivity in the office.

Browse through a large collection of standing desks at standupdesks.com today! We offer adjustable standing desks, reading desks, and sit-stand hydraulic desks.

Get in touch with us at 330-807-1956 or 888-825-8423 for custom made standing desks!

About the author

Nancy

I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

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