Creating a Proper Ergonomic Office Workstation

Home > Causes of Neck & Back Pain > General > Tips to Manage Neck & Back Pain > Creating a Proper Ergonomic Office Workstation
By Dr. Kevin Bloom
Published on July 20, 2016

ergonomic workspaceA correct ergonomic computer workstation can help alleviate neck and shoulder/arm symptoms associated with prolonged sitting/computer usage.  It is widely accepted that productivity increases when one is less focused on pain.  The following strategies/tips will help create a proper ergonomic computer workstation:

  • Sit with your elbows, hips, and knees as close to 90 degrees as possible while keeping your feet flat on the floor. In order to assume this position, you might need to place a foot stool under your feet.
  • Your armrest height should be in line with the table height. Your forearms should sit as horizontal as possible on the armrests.
  • Always try to use the armrests while keeping your shoulders as relaxed as possible.
  • Maintain wrists in a straight/neutral position.
  • Sit at a comfortable distance from the computer screen. A good approximation is if your middle finger contacts the screen when your arm is fully extended.
  • Maintain proper upright sitting posture while pressing your buttocks up against the back of the chair.
  • Pick an office chair with some cushioning that has breathable fabric.
  • Use a lower back backrest support.
  • Position your computer screen such that you can look at it without bending your neck. This might entail placing a book/object under the computer screen in order to raise the screen.
  • Use ergonomic mouse and keyboard pads.
    ergonomic workspace