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.






  • 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!


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