How to Create an Ergonomic Workspace and Reduce Pain at Work
If you spend most of your workday sitting at a desk, you have probably experienced it before.
Your neck starts to feel tight. Your shoulders creep closer and closer to your ears. Your low back becomes stiff. Maybe your wrists or hands start to ache after hours of typing and using a mouse. By the end of the day, you may feel like your body needs a complete reset.
For many people, this discomfort is not necessarily caused by one single bad movement. Instead, it can be the result of spending hours in the same position while certain areas of the body are repeatedly placed under stress.
This is where having an ergonomic workspace can make a difference.
Why Your Workspace Matters
Think about how much time you spend at your desk.
For some people, it may be six, eight, or even more hours every day. If your chair, keyboard, mouse, or monitor are positioned in a way that causes you to constantly reach, twist, shrug your shoulders, or bend your neck, those positions can add up over time.
The areas that commonly feel the effects include the:
Mid and low back
Research has shown that improving workstation ergonomics can help reduce pain and discomfort in these areas. A more comfortable workspace may also help improve productivity and make it easier to continue working without constantly fighting through stiffness and tension.
But an ergonomic workspace is only part of the equation.
Your Best Posture Is Not One Position All Day
One of the biggest mistakes people make is trying to find the "perfect" posture and then holding that position for eight hours.
The reality is that your body is designed to move.
Even if your chair, desk, and monitor are set up perfectly, staying in the same position for hours can still lead to stiffness and discomfort. That is why incorporating regular movement throughout the day is just as important as how your workstation is set up. We like to think of these as movement snacks.
Every 30 minutes, try to find a quick and easy way to get up and move. You do not need to leave your office and complete a full workout. A few minutes of movement can help break up periods of inactivity, reset your posture, stretch your muscles, and increase blood flow.
Try doing 10 reps of:
Squats
Calf raises
Lunges
Jumping jacks
Gentle neck/shoulder circles
A quick walk around the office
You can also build movement into your workday without even thinking about it. Try placing your stapler, post it notes, printer, or another frequently used item somewhere that requires you to stand up and walk.
Sometimes the simplest changes are the easiest ones to stick with.
How to Set Up Your Workspace
Start With Your Chair
Ideally, your chair should have adjustable lumbar support, arm rests, and height. The lumbar support should fit comfortably into the natural curve of your low back. You do not want to be forced into an exaggerated arch, but you also do not want to spend the entire day slumped forward.
Your arm rests should allow your elbows to rest comfortably by your sides. If the arm rests are too high, your shoulders may constantly be shrugged toward your ears. If they are too low, your arms may not have enough support.
Your chair height should allow your hips and knees to be approximately level.
If your chair is not adjustable, you can still make modifications. Pillows, footstools, or even sturdy books can help you adjust your position to better fit your body.
Keep Your Keyboard and Mouse Close
Your keyboard and mouse should be close enough that you do not have to constantly reach forward.
Ideally, you should be able to keep your elbows near your sides while using them. This allows your arms to remain more relaxed and supported rather than repeatedly reaching forward with your shoulders.
Position Your Monitor Correctly
Your monitor should be directly in front of you and positioned behind your keyboard.
You should not have to constantly turn your head to see the screen. The monitor should generally be between 20 and 40 inches away. An easy way to estimate this distance is to extend your arm in front of you.
The top of the screen should also sit just below eye level. This can help reduce the amount of time you spend looking too far down or extending your neck upward.
Don't Forget About Your Phone
If you frequently use the telephone at work, avoid holding it between your ear and shoulder.
Tilting your neck in this position can create unnecessary strain on your neck and shoulder muscles. Instead, hold the phone with your hand and switch hands throughout the day, or use a headset or speakerphone when appropriate.
Small Changes Can Add Up
Creating an ergonomic workspace does not mean you need to buy an entirely new office setup or sit perfectly still in one position all day. The goal is to create a workspace that fits your body, reduces unnecessary stress, and allows you to work more comfortably.
Start by adjusting what you already have. Bring your keyboard closer. Move your monitor. Adjust your chair. Find ways to support your arms and low back.
Then, set a reminder to get up and move every 30 minutes.
An ergonomic workspace combined with regular movement can go a long way toward reducing the stiffness and tension that often builds up during the workday.
Your body was not designed to stay in one position all day. So, while setting up your workspace correctly is important, remember that sometimes the best adjustment you can make is simply getting up and moving.
At Ark Physical Therapy, we take the time to identify the factors contributing to your pain and develop an individualized treatment plan to help you move better, feel better, and stay comfortable throughout your workday.
Whether your symptoms are new or have been bothering you for months, you do not have to simply accept pain as part of sitting at a desk.
Contact Ark Physical Therapy today to schedule an evaluation and find out how we can help you get back to working—and living—with less pain.
