{"id":11670,"date":"2020-12-13T10:00:48","date_gmt":"2020-12-13T16:00:48","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=11670"},"modified":"2025-04-21T17:53:41","modified_gmt":"2025-04-21T22:53:41","slug":"set-up-your-desk-for-better-ergonomics","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/set-up-your-desk-for-better-ergonomics\/","title":{"rendered":"Set Up Your Desk for Better Ergonomics"},"content":{"rendered":"

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.<\/p>\n

Robbie Garrett, an OSF HealthCare physical therapist assistant, said ergonomics boil down to everyday safety.<\/p>\n

What is ergonomics?<\/h2>\n

Ergonomics is the science of a proper work setup.<\/p>\n

\u201cErgonomics is basically how you can maintain your body position and be safe and healthy and not cause any type of injuries to yourself,\u201d Robbie said.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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Aches and pains?<\/p>\n

Get care now<\/a><\/p>\n<\/div>\n

Why an Ergonomic Desk Setup Matters<\/h2>\n

\u201cErgonomics 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,\u201d Robbie said.<\/p>\n

Improper ergonomics can cause a wide range of issues over time, including\u00a0musculoskeletal disorders (MSDs), which are\u00a0injuries or disorders of the muscles, nerves, tendons, joints, cartilage or\u00a0spinal discs.<\/p>\n

An ergonomic desk and chair with lumbar support can help prevent these issues and keep you feeling your best.<\/p>\n

Tips for an Ergonomic Desk Setup<\/h2>\n

You can create a workspace that promotes your health and reduces your risk of aches and pain.<\/p>\n

Keep your computer screen at eye level<\/strong>: Position your monitor so your eyes are aligned with the top third of the screen.<\/p>\n

Pay attention to your arm and wrist position<\/strong>: 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.<\/p>\n

Keep your feet flat on the floor<\/strong>: Make sure your knees and hips are level. If your feet don\u2019t touch the ground, use a footrest to maintain proper posture.<\/p>\n

Use an ergonomic chair<\/strong>: A chair designed for office ergonomics should provide lumbar support and allow you to adjust the height and angle.<\/p>\n

Consider alternative seating options: <\/strong>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.<\/p>\n

What is good posture?<\/h2>\n

Good posture means keeping your body aligned to reduce strain on your muscles and joints. When sitting at your desk:<\/p>\n