Updated: Feb 15, 2024

The Ergonomic Do’s and Don’ts for Office Workers

In today’s digital age, office work often involves spending long hours seated at a desk, staring at screens, and engaging in repetitive tasks. Unfortunately, this sedentary lifestyle can take a toll on our bodies, leading to a range of health issues such as back pain, neck strain, and musculoskeletal disorders. The good news is that by implementing ergonomic principles, we can significantly improve our well-being and productivity. In this blog, we’ll explore the essential do’s and don’ts for office workers to create a healthier and more comfortable workspace.

Don’ts	Do’s
Cross your legs at your ankles or wear high heels	Rest both feet flat on the floor or on a footrest
Cross your legs at your knees	Keep knees at 90-100 degrees
Slouch or overextend your back while perching on the edge of your seat	Keep your pelvis in neutral with your hips at 90-100 degrees
Sit with your pelvis and hips at the end or middle of your seat	Sit all the way back in your chair and use your backrest
Weight bear more on one side and don’t rest your arms on your desk	Use your armrests with elbows at 90-100 degrees
Wrest your wrists on a hard surface	Elevate your wrists so your wrists are straight
Tilt your keyboard in a forward tilt	Keep your keyboard in a neutral position and parallel to the floor
Use your laptop keyboard and trackpad for long periods of time	External keyboard and mouse to promote a neutral wrist position
Extend your arms to reach your keyboard and mouse	Keep your keyboard and mouse in your power zone with your elbows at 90 to 100 degrees
Place your monitor too high or too low	Place the top frame of the monitor at eyebrow level
Sit too close or too far away from your monitor	A single monitor should be an arm’s length away and a dual monitor set-up should be slightly beyond an arm’s length away
Tilt your monitor forward or back	Monitor placement is perpendicular to the desktop
Place two monitors in one straight line or at a tight angle	The secondary monitor can be placed at a 30-degree angle from the primary monitor without space between the two.
Read documents that are sitting flat on the desk	Read documents that are angled toward you and directly in front of the monitor

*The above monitor recommendations are for people who do not wear glasses, single-vision glasses, contacts, or any other glasses where the computer image is viewed from the top portion of the glasses. If you look at your computer monitor from the lower section of your lenses, then lower your monitor so the top frame is below your nose and angled upward.

Implementing ergonomic principles in your office workspace is crucial for maintaining your health, comfort, and productivity. By following the do’s and avoiding the don’ts outlined in this blog, you can significantly reduce the risk of developing musculoskeletal disorders, eye strain, and other work-related ailments. Remember to take breaks, stretch regularly, and make necessary adjustments to your workstation to create an ergonomically optimized environment. Your body will thank you, and you’ll enjoy a more enjoyable and productive work experience.

Check out our YouTube video below for a visual representation of the blog!

The Ergonomic Do’s and Don’ts for Office Workers

Don’ts

Do’s

Ergonomics for Readers

Ergonomic Stretches for Hair Stylists

Ergonomic Solutions for Hair Stylists

Let's get In Touch