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Set Up Your Workspace for Success

Spending more time at your desk or in your office? Constant sitting in front of a computer or on the phone can contribute to postural changes, increased pain, decreased flexibility and/or weakness. Since we spend the majority of our day working, it is important to create a safe and supportive working environment.

An office workspace with an empty chair, desk, and laptop.
Proper workspace ergonomics helps bring your A-game.

Discover what our PTs recommend to optimize your setup.

  1. Clear the clutter. Start off with a clean workspace so your desk only has the necessities on it. When there is too much on your desk, you may have to contort in awkward positions to reach your computer or phone, which can eventually lead to pain. Use organizers to keep papers and accessories in place, and tie any wires together to keep them out of the way. However, one extra thing we approve of is a bottle of water so you stay hydrated!

  2. Back to the basics. A supportive chair is fundamental to improving your posture and optimizing work efficiency. The most supportive chair is the one that feels most comfortable for YOU. We recommend the chair has wheels, lumbar support, adjustable armrests, and adjustable seat positioning.

  3. Cushions play a supporting role. Sometimes, you need an additional lumbar support pillow to fill the space behind your back. This will allow you to relax and sit comfortably for extended periods of time while you’re in meetings, on phone calls, or typing. Additionally, place a small footstool or incline board under your feet to take pressure off your lumbar spine.

  4. Look in the right direction. Oftentimes, we place our computer too low or too high causing our neck to strain to look at the screen. This can then also lead to slouching and this can all cause neck and shoulder pain. Adjust your computer so the middle of the screen is at eye level. You can use an adjustable height desk or converter tray or stack your computer on books.

  5. Always accessorize. Using a mouse and external keyboard will allow you to keep your computer at eye level while keeping your arms and shoulder lower down so you can prevent shoulder shrugging and unwanted neck tightness and pain. Additionally, put your phone on speaker or use a Bluetooth headset or headphones when talking so you can be free to move around while also keeping your neck in good alignment.

  6. Get up and move! Standing periodically throughout the day can help improve circulation and prevent low back and neck pain. For every hour that you are working, we recommend sitting for 45 minutes, standing for 10 minutes, and walking for 5 minutes. You can also take phone calls while standing or walking around to further decrease the amount of time you spend sitting.


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