Staying healthy in the office: 5 Office Ergonomic Tips from the experts at Create Wellness
We all know that long hours at the desk aren't doing us any favors. From stiff necks and sore backs to strained wrists, office work can quietly take a toll on your health and productivity. But here's the good news: you don't have to completely overhaul your routine to feel better. By making a few practical adjustments to your workspace and adding some mindful habits to your daily rhythm, you can significantly reduce discomfort and improve your overall well-being. Here are five straightforward yet effective ergonomic strategies to keep you feeling your best at work.
there are at least 4 things in this picture that can eventually cause chronic pain- can you find them?
Your hips set the foundation
It all starts with how you sit. First, ensure your hips are fully against the back of your chair, with your knees positioned slightly lower than your hips—this subtle angle helps maintain the natural curve of your spine. Also, ideal width of your legs is one arms length apart. Ideally your feet should be flat on the floor, or if you choose, slightly elevated— but avoid asymmetrical positions such as crossed legs or leaning to one side.
2. Mind your vertical axis!
Good posture isn’t something you set and forget—it requires periodic checking throughout the day. Ideally, your ears, shoulders, and hips should stay aligned vertically. One simple way to support this is by positioning your computer monitor at eye level, preventing the urge to bend your neck forward or crane it upward. Regularly take a moment to reset the shoulders in a circle; forward, up, back, and down, to straighten out the upper back, and also imagining there is a hook at the top of your head pulling everything upwards can help align your neck as well (key point: tucking in your chin so that it doesn’t protrude forwards!).
3. Wrist and Arms
Proper positioning of your arms and wrists is crucial to prevent repetitive strain injuries. Adjust your chair’s armrests so your shoulders remain relaxed—not raised or hunched—and your elbows rest comfortably at a roughly 90-degree angle. Keep your wrists straight and neutral when typing or using a mouse. If possible, consider a keyboard tray beneath your desk surface to further reduce tension in your shoulders and wrists.
4. Take Smart Movement Breaks
Even with great posture, the body isn’t designed to sit continuously. Incorporating short, purposeful breaks every 40–50 minutes is essential. During these breaks, perform targeted stretches to address common areas of tension, such as your forearms, shoulders, chest, and legs. Simple stretches—like gently pulling your hand back to stretch your forearm muscles, or clasping your hands behind your back to open your chest—can greatly alleviate stiffness and improve circulation.
5. Balance Your Stress Levels at Work
Physical ergonomics go hand-in-hand with managing stress. Chronic stress subtly impacts your muscles, nervous system, and overall health. Incorporate brief mindfulness or breathing exercises into your daily routine—just a few minutes spent focusing on slow, deep abdominal breathing or visualizing a peaceful scene can reset your nervous system, reduce stress, and enhance clarity and productivity. Engaging in these exercises regularly can help prevent the buildup of tension that contributes to discomfort and injury over time.
These suggestions might seem simple, but if you put them into practice, they can ultimately help to prevent the chronic pain that so many of us suffer from occupational hazards. Of course, many cases require much more individualized attention from a Chiropractor or Physical Therapist- if this is you, reach out to us and we would be happy to help!
