Work smarter not harder: 4 tips for an ergonomic workstation

Setting up your workstation can help prevent injuries. Ergonomics helps you reduce the physical demands and risks placed on your body in any space. With these tools, you can easily arrange any workstation to prevent pain and reduce injury, whether you work from home, the office, or even on your feet.  

What is ergonomics? 

This applied science of ergonomics is concerned with designing and arranging things people use so that the people interact with them most efficiently (Merriam-Webster). An ergonomic workspace is important for reducing the repetitive and inefficient movements that lead to muscle fatigue, sprains/strains, joint and bone injury. Examples of improper ergonomics include: 

• Repetitive or prolonged postures/movements 

• Working too long in the same position 

• Bending, twisting, lifting in awkward manner 

• Improper workstation set-up 

Be proactive and check out these 4 tips to ergonomically set up your workstation. 

1. Reduce risk of shoulder, elbow, and wrist strain. Start by sitting at your desk and place your hands on the keyboard.
   • Keep your elbows bent at approximately a 90-degree angle, you can adjust your chair height to achieve this
   • Keep your wrists in a neutral position 
2. To help prevent neck strain, it is important to:
   • Keep your eyes level with the top portion of the screen
   • Tilt the top of the monitor away from you
   • Place the monitor or screen about arms-length away
3. To avoid low back strain, remember to:
   • Support your entire back with a sturdy comfortable chair
   • Keep your hips and knees bent at approximately 90-degrees while sitting
   • Keep most used items within reach
   • Keep chair close to the desk
4. Finally, ergonomically arrange your environment by:
   • Reduce/eliminate glare from screens to limit eye strain and set up lighting that is not directly on the monitor
   • Ensure adequate leg clearance under or around your workstation

Your health matters! Remember to minimize prolonged or poor postures by taking scheduled breaks to move, stretch, or even change your position.

Try these additional tips to strengthen your posture or ask a Lifemark clinician how you can improve your workstation ergonomics today!