My Office Is a Pain (Learn How to Set Up Your Workspace Properly)

Design Your Workspace to Reduce Pain.

Reports show people can spend up to 13 hours a day sitting. When considering the time spent at work, commuting, watching TV, and browsing the internet, it is easy to see how someone can spend more than half their day in a seated position. All this sitting wreaks havoc on your body, especially when combined with poor posture and bad ergonomics.

Person handling mouse and keyboard at Catonsville, MD

Preparing your office space with good ergonomics in mind goes a long way to ease discomfort caused by prolonged sitting.

  1. Choose the Right Chair.
    • The ideal seat height is between 16 and 21 inches. A chair with adjustable height allows you to keep your feet flat on the floor with your arms at the desk height.
    • Lumbar support will cut down on slouching which causes additional pressure on the spine.
    • A swivel chair will reduce pain caused by overreaching for objects around your desk.
  2. Adjust Your Monitor.
    • Center your monitor to eye level. This prevents looking down too far which causes neck and back strain.
    • A larger monitor allows more information on the screen. The more you see, the less you have to use your mouse and scroll. Save yourself from carpal tunnel syndrome.
    • Enlarging the fonts on the screen or moving the monitor closer prevents squinting and a hunched back.
  3. Watch Your Hands.
    • Avoid overstretching by placing commonly used objects closer to you. Consider where your keyboard & mouse, stapler, phones, and calendars are currently placed. Move them within arm’s reach to avoid discomfort.
    • A wrist rest will allow your wrist to hold proper posture while typing. A neutral position is least likely to cause carpal tunnel syndrome.

In addition to setting up your office ergonomically remember to stretch and move frequently. This will relieve pressure on the neck, back, and wrists as well as promote healthy circulation.