Office Ergonomics to Consider

Whether working from home or at an office, ensuring you are comfortable is vital for your efficiency and productivity. Discomfort at work can lead to neck and back pain and can increase stress, making it hard to focus at work. When studying ergonomics, experts have found ways to reduce stress on joints and remain comfortable at work. These are the office ergonomics to consider, no matter your desk job.

Chair

Your chair is one of the most important pieces of your office equipment. Your chair should support your spine so you aren’t putting pressure on your discs and vertebrae. Pick a chair that allows you to sit comfortably and offers support. Your feet should not be dangling above the floor, so ensure your feet can lie flat on the floor, or use a footrest so your thighs are parallel to the floor. Every time you sit, you should scoot close to your desk so you aren’t straining to reach your laptop or monitors.

Desk

Desks come in many different shapes and sizes, making it hard to choose which is best for you. If working from home, consider the following for an ergonomic desk:

• Height is important. You want your wrists to be supported on the desk so you don’t strain your neck and shoulders. Consider an adjustable desk.
• Hard edges could be uncomfortable for your arms. Look at rounded edges, or add a pad or wrist rest.
• Ensure there is enough space under the desk for your legs and feet to sit comfortably.

If you use multiple monitors or many extra items, a larger desk could be beneficial to give you the space to move your arms freely.

Additionally, standing desks are rising in popularity, allowing you to adjust between sitting and standing throughout the day to give your muscles and joints a break and keep your body strong.

Monitor

Whether you use a laptop, a monitor, or both, make sure the top of the monitor does not go above your eye line. Don’t put it too far away or too close, as this can cause extra strain on your eyes and your body. The sweet spot is between 20 and 40 inches.

Keyboard and Mouse

Your keyboard should be directly in front of your monitor and in front of your body so you aren’t moving your neck to use them. If you use a separate mouse, keep that on the same level as your keyboard and close by. Position yourself so you can keep your wrists straight and your arms close to your body, with your hands in line with or slightly below level with your elbows.

Phone

Landlines are still used in many offices today. While taking phone calls, whether with a cell phone or wired phone, don’t cradle the phone between your ear and shoulder, as this causes strain on your neck. Instead, opt for a headset or use a speaker setting on your phone to keep your head straight.

Get Up and Move Around

No matter how well you follow these rules, sitting for hours at a time will cause strain on your body. Walk around as often as you can during your workday, even if for a minute at a time. If you can, work standing up, as shifting your position allows you to ease the strain on specific parts of your body. Make sure to stretch every day, even just stretching your hands and arms while sitting during the day.

Contact Inspired Spine If You Feel Pain

At Inspired Spine, we know how challenging it can be to work through back pain. Our team takes the right amount of time to carefully diagnose your back pain and provide the right treatment options to help you get your life back.

If you are experiencing back pain at work or otherwise, contact Inspired Spine to get started on your road to recovery today.