Understanding office ergonomics and arranging your workspace accordingly can help you feel good throughout the workday.
If your work involves sitting at a desk, discomfort doesn't have to be part of the job. You may be able to avoid some of the health problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using proper office ergonomics. Chair height, equipment spacing and desk posture all make a difference. Use this guide to ease stress on your body, protect your joints and help you stay comfortable as you work.
Choose a chair that supports your spine. Adjust the height of the chair so that your feet rest flat on the floor. Or use a footrest so your thighs are parallel to the floor. If the chair has armrests, position them so your arms sit gently on the armrests with your elbows close to your body and your shoulders relaxed. Under the desk, make sure there's enough room for your legs and feet. Don't store items under your desk, as that can shrink the amount of available space and make it hard to sit correctly.
If the desk is too low and the desk height can't be changed, put sturdy boards or blocks under the desk legs to raise it. If the desk is too high and can't be changed, raise your chair. Use a footrest to support your feet if necessary. If you don't have a footrest, try using a small stool or a stack of sturdy books.
If your desk has a hard edge that's not rounded, pad the edge or use a wrist rest. This protects your wrists from a problem called contact stress that can happen as a result of extended contact with a hard edge. Put your computer keyboard in front of you so your wrists and forearms are in line and your shoulders are relaxed. If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard.
