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How to Create an Ergonomic Workstation

By Sara Butler

You’ve probably heard that term ergonomics quite a bit, but do you know what it really means? Well, in order to keep your spine and the rest of you healthy as you work, you should take steps to make sure you’re not forced into a posture all day long that can cause back or neck problems. You can actually prevent back pain in your future by following these easy tips at work and at home for good ergonomics.

Get Neutral

The health of your spine starts with the position your body sits in naturally. Make sure:

  • Your feet are flat on the floor
  • Your chair is the correct height
  • Your shoulders are relaxed

When you’re in a neutral sitting position, you should feel comfortable and not have any pain or discomfort anywhere in your body.

Adjust the Desk

When it comes to ergonomics, it’s the little things that make a big difference. You need to make sure your keyboard and mouse are no more than two inches above your thighs. To do this, use a keyboard tray or adjust the height of your chair. Just remember if the height of your chair changes, then you may need a footrest to keep your feet flat. Never let your legs dangle because it can hamper your circulation.

Monitor Position

As you monitor your position you need to think about the position of your actual computer monitor. In order to make sure you’re not putting too much stress and strain on your shoulders and neck, you should have your monitor at eye level. You shouldn’t be looking up or down even slightly, but straight ahead.

Sit Back and Relax

Nothing is better than a comfortable and supportive office chair, and they’re always going to be worth the investment. You need a chair that can provide proper support for your lower back and fits so that you have at least a couple of inches between your knees and the seat. And don’t forget, the height needs to be adjustable so your feet can stay firmly on the floor.

Get Up!

One of the best pieces of advice that can be given about office ergonomics is not to spend your whole day sitting! Make sure you take breaks to get up, stretch, move around, and break your posture throughout the day -- at least once an hour. This will help you to keep your spine healthy and flexible.

If you have questions about the ergonomics you practice at work or at home, chat about them with your chiropractor at The Joint!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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