How To Create An Ergonomic Desk Setup

Desk work getting you down? Don’t let your spine suffer.

Here’s how to create an ergonomic desk setup that will help—not hurt—your body.

 

Whether you’re heading into an office or working from home in your favorite slippers, having an ergonomic workstation is more important than ever. After all, most of us spend hours sitting at a desk, and an ergonomic desk setup can make the difference between ending the day feeling great or dealing with aches and pains.

Contrary to what you might think, setting up an ergonomic space doesn’t have to require expensive equipment or a complete overhaul to have an immense impact.

Read on for practical tips to create a workstation that supports your body—no matter where you call “the office.”

 

 

1. Back Support

• • Lumbar Support: Look for a design that follows the curve of your lower back. If you can’t invest in a new chair, a lumbar pillow can provide some extra support.
  • Seat Depth & Leg Room: Make sure the seat doesn’t press against the backs of your knees. If it does, you may need to adjust the height or size of the chair so there’s enough room.
  • Feet Flat on the Floor: Your thighs should be parallel to the floor, and your feet should rest comfortably flat on the floor. If that’s not possible, raise your chair and use a foot rest to keep your legs supported.

If you spend most of your workday sitting, having a chair that supports your back is a key part of an ergonomic setup. The goal is to keep your spine in a healthy, neutral position—something that isn’t going to happen if you’re slouched on the couch or perched on a stool.

 

2. Ergonomic Desk Setup

Your ergonomic workstation isn’t just about having a fancy chair; it’s about making sure every element supports proper posture. Even small tweaks, like adjusting screen height or shifting the desk up or down an inch, can make a huge difference in your comfort and productivity.

• Monitor Height: Most of what you look at is in the top third of your screen, so align that part at or just below eye level. This reduces neck strain by keeping your head in a neutral position. If you wear bifocals, you may need to tilt your monitor or raise it slightly higher to avoid arching your neck back.
• Desk Height: If your desk is adjustable, experiment with raising or lowering it until your elbows form a 90-degree angle when typing. Keeping your keyboard tray at the same level can also help you avoid shrugging your shoulders.
• Screen Depth: Position your monitor and keyboard about an arm’s length away so you’re not leaning forward or hunching. Maintaining a comfortable reach helps keep your shoulders relaxed and your posture steady.
• Protect Your Eyes: Blue light from screens can cause strain and headaches. Combat this with a screen protector, blue light–blocking glasses, or by arranging your desk near a window for more natural light.

When every element of your setup—from desk height to monitor placement—aligns with your body’s natural posture, you’ll find it easier to stay focused, pain-free, and productive throughout the day.

 

3. Mouse & Keyboard

Prolonged computer use can place significant strain on your wrists, forearms, and upper arms, often contributing to conditions like carpal tunnel syndrome. But you can reduce the stress on these areas with a few simple adjustments:

• Take a Break: Even when you’re just resting your hand on the mouse, muscles are still working. Whenever you’re not actively using the mouse, take your hand off it to give those muscles a breather.
• Relax Your Grip: If you’re gripping the mouse too firmly, you might be putting unnecessary tension on your wrist and forearm. Loosen your hold, and keep your shoulders relaxed as you move the mouse.
• Use a Wrist Rest: An ergonomic wrist rest can help keep your wrist in a neutral position, reducing the angle at which your hand and arm meet the mouse or keyboard. This provides extra support and can help prevent strain over time.
• Switch Your Equipment: An ergonomic keyboard and mouse combo can reposition your hands and wrists so they line up more naturally with your upper arms and shoulders. While it can feel odd at first, it often leads to less discomfort in the long run.

By giving your hands regular breaks, maintaining a gentle grip, and making thoughtful equipment choices, you’ll find it easier to work (and play) at your computer without the aches and pains.

 

4. Phone

Even in a world dominated by video conferencing, many of us still spend a good portion of our workday on the phone. If you find yourself balancing calls with other tasks, here are a few tips to prevent tension in your neck and shoulders:

• Go Hands-Free: Cradling the phone between your ear and shoulder might let you type or write simultaneously, but it can seriously strain your spine and neck. Instead, invest in a headset with a microphone and mute button for a simple, hands-free solution.
• Meet “Face-to-Face” When Possible: If you have access to video conferencing, use it. Your monitor is already set at an optimal height and angle, meaning no extra stress on your neck or arms. It’s also easier to maintain a neutral posture when your gaze stays forward, rather than tilted to one side.

5. Get Up and MOVE!

Spending hours sitting at a desk can place a lot of pressure on the discs in your spine, which is why it’s crucial to move your body throughout the day. You don’t need to run a marathon on your lunch break—simply getting up at regular intervals can help maintain flexibility and circulation, and it’s a great way to support your back between chiropractic adjustments between appointments.

• Stretch It Out: Whether you prefer quick standing stretches, a brief walk around the block, or a short yoga session, stretching is a great way to loosen tight muscles. Even a few minutes of gentle movement can make a big difference in how you feel by day’s end.
• Standing Desk Option: If you find yourself craving a posture change, consider using a sit-to-stand workstation. By raising your work surface to standing height, you can alleviate the pressure on your lower back and hips—plus, switching between standing and sitting a few times a day can help keep your energy levels up.

When you alternate between seated and upright positions, you’re giving your back (and the rest of your body) a chance to reset, ultimately reducing stiffness and fatigue.

 

An Ergonomic Workspace Can Help Prevent Issues

Whether you’re working from a home office or at a corporate desk, your setup can have a big impact on your comfort and productivity. When you give your body the support it needs—through proper chair height, monitor placement, and regular breaks—you’re far less likely to end up with nagging aches or serious back problems down the road.

Combine these ergonomic tips with periodic chiropractic adjustments, and you’ll be on your way to a healthier, more comfortable workday.

At Oviedo Chiropractic, our goal is to keep our patients feeling their best by addressing the root causes of discomfort. If you’d like to schedule an appointment for an adjustment or a medical massage (or both!), we’re here to help. Make an appointment today, and let us support your journey toward a pain-free lifestyle.