Work Comfortably: Desk Ergonomics Tips for a Healthier Workday

Does your desk setup make you feel like you’re slouching through the workday?

Or maybe your neck and back have filed a formal complaint?

If so, this article is for you.

A poorly arranged workspace can turn your day into an endless battle with discomfort. But don’t worry, with a few easy adjustments, you can create a comfortable workspace — no neck aches, squinting, or chair fidgeting required.

Here’s how to do it:

Get Your Desk and Chair Heights Just Right

Start with the basics — your desk and chair. Make sure your desk is at a height where your elbows are at a 90-degree angle when typing or using a mouse.

Your chair should provide good lumbar support, and your feet should rest flat on the floor or on a footrest, with knees at a 90-degree angle. A supportive, adjustable chair can make a world of difference in preventing discomfort.

Adjust Your Monitor

Position your monitor so that the top of the screen is at or slightly below eye level, keeping your head in a neutral position. This prevents strain on your neck and shoulders.

If you use multiple monitors, ensure they’re at the same height to avoid awkward movements.

Also, consider an adjustable desk if you like to alternate between sitting and standing throughout the day — it’s a great way to reduce fatigue.

Follow the 20-20-20 Rule

To keep your eyes healthy during long work hours, follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This simple practice reduces eye strain and helps keep your vision sharp.

Watch for Lighting and Glare

Proper lighting can enhance your comfort and productivity.

Avoid placing your monitor directly in front of or behind a window, as this can create glare or harsh shadows.

Adjust your screen brightness and position your desk lamp to avoid eye strain and improve focus.

By incorporating these ergonomic adjustments, you’ll create a workspace that supports both your comfort and productivity throughout the day.

If you’re struggling to create a more comfortable workspace, consider talking with an Occupational Therapist for personalized recommendations.

Want help creating a more comfortable workspace?

If you’re dealing with pain or discomfort at your desk, our Occupational Therapists can help you design a personalized plan to improve your workday comfort and prevent future issues.

Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York, you can find a place and time that work for you.

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