Easy Workspace Ergonomics That Protect Your Body

For many people, hours spent at a desk lead to pain in the neck, shoulders or back. A poor workstation setup can strain your joints and muscles, but small adjustments protect your health and improve your comfort.

"Motion is lotion and you have to move," said Lauren Dorn, a certified ergonomic assessment specialist at Franciscan Health. "Your body is made to move, and you promote health by moving."

If you're stuck at a desk all day long, stand up and take a break at least once an hour. A quick walk down the hall or out to the mailbox relieves tension, clears your head and keeps your body from being stuck in one spot.

Ergonomics essentially means to set up your workspace so it fits you rather than force your body to fit the space. It focuses on how your chair, desk, monitor, keyboard and tools support how you sit, reach and work.

Tips To Set Up Your Monitor And Chair

Monitor height

Place the top of your screen at eye level or slightly lower. Try not to look up or down for long stretches. If you can't adjust your monitor, place it on books or a stand. Dorn said that a monitor set too low or too high strains your neck.

Chair setup

Adjust your chair height so your knees stay at a 90-degree angle and your feet rest flat on the floor. If your legs are short, use a footrest. Choose a chair with an adjustable height and armrests that allow your elbows to rest comfortably while your shoulders stay relaxed.

"If you can replace a chair, choose one with several adjustable features," Dorn said.

Quick Stretches To Ease Neck And Shoulder Tension

As you work throughout the day, simple movements prevent tightness. Dorn recommends "ergo breaks," simple ways to relieve discomfort and tension.

• Tilt your head from side to side and hold when you feel tightness.
• Extend one arm with the palm up to stretch the forearm. Then turn your palm down to stretch the other side.
• Place both hands on your forehead and press gently to open the upper back.
• Turn your head left and right to release neck stiffness.

"Take time each hour for small stretches," Dorn said. "Not only does it help relax you, but it also helps clear your mind."

Protect Your Eyes During Screen Time

Staring at a monitor for hours makes your eyes tired. Dorn's favorite thing to do in an ergo break is a trick to adjust your eyesight.

If you're looking at your screen, "Look at something far away, then something close and then far again," she said. "It helps stretch your eye muscles and prevents strain."

Adjust Your Phone Use

Phones affect posture, too. Keep your phone close enough to reach easily.

"If you use your phone often, try a headset or a case with a loop to take pressure off your pinky and wrist," Dorn said. Never hold your phone between your ear and shoulder. "That prevents what we call tech neck and hand strain."

At home, apply the same principle to television placement. If your TV hangs high on a wall, adjust the seating so your head stays neutral rather than tilted back.

How To Arrange Your Desk Space

• Place your keyboard and mouse so your wrists stay straight, not bent.
• Keep wrists level with elbows.
• Avoid setting equipment in corners where elbows flare outward and cause neck tension.

"A good setup matches your body," Dorn said. "Move the keyboard tray or monitor to the position that fits you best."

Common Work-From-Home Mistakes And Fixes

Remote setups can create hidden strain. Dorn shared three mistakes to avoid:

• No dedicated workspace. "It's important to set boundaries," Dorn said. "Create a workspace where you can shut down your computer and walk away at the end of the day."
• Poor posture on soft furniture. Pay attention to your head, neck, wrists and knees. "Do a full body check," Dorn said. "If you feel stiff, adjust your setup right away."
• Laptop-only use for long hours. A laptop's keyboard and screen lock together, which forces your head down or your arms too high. Dorn advised to mix it up: "Use a Bluetooth keyboard, raise your laptop with books and limit laptop-only time to shorter sessions."

Work from your couch? Adjust your setup

A couch may feel cozy, but it can also strain your neck, wrists and back over time. Ask yourself, "What can I adjust in this environment to make it more friendly to my body?"

Dorn encourages couch workers to follow the above fixes and also:

• Use a separate keyboard to keep your wrists in a neutral position.
• Change positions every 30–60 minutes.
• Check your posture often. Adjust if something feels strained.

"Even on a couch, check where your head, neck, wrists and lower back are," Dorn said. "If you feel stiff at the end of the day, change your setup."

What To Know About Walking Treadmills

Walking treadmills sound appealing, but Dorn urged caution.

"Before you buy one, ask yourself how coordinated you are," Dorn said. The risk of injury is real. "If you answer calls or type while on a treadmill, you could step off or lose balance."

If you use one, pair it with an adjustable desk.

"Your monitor still needs to stay at eye level, and your elbows at a neutral angle," Dorn said. "Make sure safety comes first."

Extra Tools That Help With Ergonomics

• Headset: Reduces neck strain from long calls
• Footrest: Supports proper leg position if the chair is high
• Document holder: Keeps papers near your monitor to avoid twisting
• Adjustable desk: Lets you alternate between sitting and standing

Take Breaks To Work Smarter

It's easy to get absorbed in your work and lose track of time.

"I live by my calendar. Schedule five or 15-minute breaks to step away and move," Dorn said. "Your body will feel better, and your mind will work better too."