If you spend long hours at your desk, whether at home or in the office, having an ergonomic desk setup can make a big difference in preventing aches and pains.
Robbie Garrett, an OSF HealthCare physical therapist assistant, said ergonomics boil down to everyday safety.
What is ergonomics?
Ergonomics is the science of a proper work setup.
“Ergonomics is basically how you can maintain your body position and be safe and healthy and not cause any type of injuries to yourself,” Robbie said.
The goal of ergonomics is to create a safe and efficient work environment by setting up the right tools properly to support health and reduce pain.
An ergonomic desk setup helps your body stay in a neutral position, reducing strain on your muscles and joints. Whether you’re using a traditional office desk or experimenting with ergonomic kneeling seats or an exercise ball as a desk chair, the goal is to keep your body aligned and supported.
Aches and pains?
Why an Ergonomic Desk Setup Matters
“Ergonomics are important because they will help you in an everyday situation, whether you are working from home, whether you are working in a facility, a factory, anything like that,” Robbie said.
Improper ergonomics can cause a wide range of issues over time, including musculoskeletal disorders (MSDs), which are injuries or disorders of the muscles, nerves, tendons, joints, cartilage or spinal discs.
An ergonomic desk and chair with lumbar support can help prevent these issues and keep you feeling your best.
Tips for an Ergonomic Desk Setup
You can create a workspace that promotes your health and reduces your risk of aches and pain.
Keep your computer screen at eye level: Position your monitor so your eyes are aligned with the top third of the screen.
Pay attention to your arm and wrist position: Use an ergonomic keyboard to keep your arms in a natural position. Your elbows should be close to your body and bent at about a 90-degree angle.
Keep your feet flat on the floor: Make sure your knees and hips are level. If your feet don’t touch the ground, use a footrest to maintain proper posture.
Use an ergonomic chair: A chair designed for office ergonomics should provide lumbar support and allow you to adjust the height and angle.
Consider alternative seating options: Ergonomic stools and ergonomic kneeling seats can help promote a more natural posture and help you sit up straighter. An exercise ball as a desk chair may engage your core muscles and improve balance.
What is good posture?
Good posture means keeping your body aligned to reduce strain on your muscles and joints. When sitting at your desk:
- Keep your back straight with your shoulders relaxed but not slouched.
- Your feet should rest flat on the floor, with knees bent at about a 90-degree angle.
- Sit back in your chair so your lower back is supported by the chair’s lumbar support.
- Your head should be upright, with your chin slightly tucked and your eyes looking straight ahead.
Maintaining good posture throughout the day helps prevent fatigue, back pain and other discomforts.
Avoid Common Ergonomic Mistakes
One workstation setup Robbie said to avoid is the couch and TV tray combo.
“The couch and the TV tray – as much as it sounds fun to be in that position all day long, sitting on your couch and working from your TV tray, it’s really not good,” he said. “The couches these days lend us to slouch a lot more. Everything is built for comfort, not for posture. It’s not your grandma’s couch that you used to sit on that was super uncomfortable because it was hard and made you sit up straight, and the TV tray is usually not at the right height for you.”
Take Breaks to Stand and Move
Even after creating an ergonomic workspace, simply sitting all day can be really rough on our bodies, including the head, neck and eyes, your hands and feet, and your shoulders. Take hourly breaks to get up and move. Stand up, stretch or walk around for five to 10 minutes every hour to reduce tension and improve circulation.
“We all sit at our desk, at our computers for a longer period of time, we start to slouch, our head starts to go forward, our shoulders start to round, and over time, that can lead to different ailments,” Robbie said.
Ergonomic Lighting
In addition to your desk setup, consider ergonomic lighting to protect your eyes. Poor lighting can lead to eye strain and headaches. Position your light source to reduce glare and ensure that your workspace is well-lit.
Ergonomic lighting focuses on reducing glare and creating a comfortable, well-lit workspace.
Use low-glare bulbs and take advantage of natural and warm light when possible. Position your desk near a window if possible and use adjustable task lighting to reduce shadows on your screen or paperwork. Avoid direct overhead lights in your line of sight. Instead, consider using indirect light sources, like lamps or ambient lighting.
When to Seek Care
If you notice any discomfort or pain, don’t ignore it. Small aches can become bigger problems over time, Robbie said.
Talk with your doctor or physical therapist if you have any concerns about pain or discomfort.
Last Updated: April 21, 2025