Don’t Just Sit There: How to Optimize Your Workspace for Health and Efficiency
In today’s day and age, many of us find ourselves sitting at our desks for at least 8 hours a day, shifting in our chairs, slouching over our keyboards, and looking down at our work screens. Poor posture may seem like a small thing, but when we’re in this position for 40+ hours a week, it can lead to more serious consequences than just some discomfort.
The Dangers of Poor Posture
Sitting at your desk with poor posture may seem insignificant, but it can have a significant impact on your health over time. It can lead to back and neck pain, increase your risk of injury, and cause long-term musculoskeletal issues.
What Is Ergonomics?
Ergonomics is the scientific study of people and their working conditions, especially done in order to improve effectiveness. It focuses on designing a workspace that best supports our bodies and encourages it to maintain its natural alignment.
Ergonomic Essentials
- Chair: Choose a chair that has lumbar support to support your spine. It should also have adjustable height so your thighs are parallel to the floor and your feet rest flat. If your feet can’t reach the floor, use a footrest.
- Monitor: Position your monitor directly in front of you, about an arm’s length away from your face. The top of the screen should be at or slightly below eye level. If you use a laptop, consider getting a laptop stand (or anything you can stack your laptop on, like a stack of books or boxes) and an external keyboard to more closely mimic a desktop computer setup.
- Desk: Your desk should be at a height where your arms can rest at a 90 degree angle. Be sure the space under your desk is clear, too, so you can have your feet rest properly. If you have a standing desk, try to do some work while standing.
- Keyboard and Mouse: If you’re using a laptop, consider getting a mouse so you can have better wrist position than using the touchpad. Position your keyboard in front of you and keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.
- Frequently Used Objects: Try to make sure anything you’re using frequently – stapler, phone, filing cabinet – is within reach. If that’s not possible, stand to get what you need rather than overstretching.
- Phone: Avoid cradling a phone between your head and neck if your job requires you to be on the phone often. Consider using a headset, headphones, or using the speaker function instead.
- Incorporate Breaks: Make sure to take regular breaks throughout the day to prevent stiffness. Stretching or taking a quick walk can help relieve tension and promote circulation. Try to get up even for a few minutes each hour – a timer can help you remember!
Added Benefits
In addition to the physical health benefits, good ergonomics can also improve your productivity. A comfortable and well-organized workspace minimizes distractions, allowing you to focus more effectively on your tasks. It also reduces the time lost to discomfort-related breaks, keeping your workflow smooth and efficient.
Small Changes, Big Impact
The great news is that starting small can lead to significant benefits. If you don’t have the budget for a standing desk or new chair, you can still make some adjustments and reap the benefits. Whether it’s adding a stool under your desk to place your feet, putting a box under your monitor so it’s at eye level, or reorganizing your desk layout, each change can contribute to a healthier work environment.
Good posture is not just good manners – it’s essential in keeping your body healthy when so much of our time is spent sitting down. By prioritizing your body’s needs now, you’re investing in a healthier, more comfortable, and more productive future. Your back (and neck, wrists, and shoulders) will thank you.
***********************************************************************
Resources:
Mayo Foundation for Medical Education and Research. (2023a, May 25). Office ergonomics: Your how-to guide. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
Merriam-Webster. (n.d.). Ergonomics definition & meaning. Merriam-Webster. https://www.merriam-webster.com/dictionary/ergonomics
Murphy, D. R. (2024, June 7). Posture and How It Affects Your Health. Brown Health University. https://www.brownhealth.org/be-well/posture-and-how-it-affects-your-health
National Spine Health Foundation. (2024, March 21). Spine Health: Posture and Workplace Ergonomics. National Spine Health Foundation. https://spinehealth.org/article/spine-posture-workplace-ergonomics/
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI