How often do you find yourself slumping over your keyboard or desk?
Over time, that poor postural position can lead to aches, pains, and more. That’s where the importance of a great ergonomic desk setup can make all the difference. Sedentary work can quickly take a toll on physical health and well-being if proper ergonomic principles aren’t applied.
Sadly, work-related musculoskeletal disorders (MSDs) are one of the top reported causes of lost or restricted work time. MSDs are injuries to the body’s musculoskeletal system including the tendons, ligaments, muscles, discs, and even nerves.
In 2021-2022, there were 976,090 cases of musculoskeletal disorders, with workers taking about 23 days off for injuries, as reported by the National Safety Council.
Fortunately, an appropriate desk setup can reduce the chances of developing MSDs.
Below, discover the importance of a healthy ergonomic desk setup and find practical tips for creating a comfortable, productive workspace — whether it’s for you, your employees, or both.
Why Work Space Ergonomics Matter
A workspace aligned with the human body's natural mechanics can reduce strain, fatigue, and the risk of long-term health issues by eliminating unnecessary motion.
There are five areas of ergonomics in the workplace to consider:
Safety
Comfort
Ease of use
Aesthetics
Productivity/performance
At its core, ergonomics is the science of designing and arranging objects and environments to fit the capabilities and limitations of the human body. For work desks, ergonomic principles aim to optimize comfort, efficiency, and safety by minimizing strain and stress on the body.
The Consequences of Poor Desk Setup
Nothing impacts energy (and workplace productivity) worse than being in pain. If your office setup doesn’t promote proper body mechanics, it can increase pain over time.
A poor desk setup can lead to a range of musculoskeletal problems, including:
Neck and shoulder pain - Those knots and tightness can come from prolonged screen viewing at an improper angle. A chair that doesn’t offer support can also encourage slouching.
Back pain - Tightness and shooting pain in your back? It may be due to sitting in a non-supportive chair or maintaining poor posture.
Wrist and hand discomfort - Excessive typing causes wrist pain, but it can also be caused by improper keyboard and mouse placement.
Eye strain - Hours of looking at the screen can irritate your eyes. Additionally, staring at a screen at an improper height — or in improper lighting — can cause headaches.
Sadly, laptops rank among the least ergonomic desk setups available. It’s less than ideal to use a laptop flat on the desk as a permanent desk setup.e, poor lighting, or improper screen height.
Key Elements of a Proper Ergonomic Desk Setup
So, what exactly does a great ergonomic desk setup look like? Here are the details on how to ease the stress on the body and keep aches and pains away:
Adjust desk and chair height - Make sure the desk and chair are at an appropriate height for a comfortable posture. Keep your elbows at a 90-degree angle while you type, and rest your feet flat on the floor or a footrest.
Look at monitor placement - Position your monitor at eye level, approximately arm's length away from your body. This helps reduce neck strain and eye fatigue. Use monitor risers or adjustable monitor arms to achieve the desired height. According to Mayo Clinic: “The monitor should be no closer to you than 20 inches and no further away than 40 inches.”
Fix keyboard and mouse position - Keep your keyboard and mouse close to your body and at elbow height. Maintain a relaxed, neutral wrist position while typing and avoid excessive reaching or stretching.
Have a supportive chair - Use a chair with adjustable lumbar support to maintain the natural curve of your spine. Ensure that the chair supports your lower back and promotes proper posture. One with a headrest and armrests can also be more comfortable.
Adjust foot support - If your feet do not reach the floor comfortably, use a footrest to support your feet and reduce pressure on your legs and lower back.
Reduce lighting and glare - Position your desk to minimize glare and reflections on your computer screen. Use adjustable task lighting to illuminate your workspace and reduce eye strain.
With some tweaks and potential equipment upgrades, you and your employees can feel more comfortable throughout the day.
Final Tips for Ergonomic Comfort at Work
Now more than ever, employers are responsible for providing a healthy and safe workplace for their employees.
Plus, applying ergonomic principles (like the ones above) in the workplace can substantially reduce the risk of injury from physical overexertion and associated costs.
A few final thoughts on helping workers find ergonomic comfort:
Break-up work - Taking breaks every 30 minutes to stretch will improve blood flow, energy, and ease muscle stiffness.
Bring in the experts - Consider enlisting a professional team to conduct an ergonomic assessment of your workplace. At Movement Driven, we provide corporate wellness solutions to help your team stay productive and comfortable!
Use ergonomic accessories - Many office supply shops offer a variety of products like ergonomic keyboards, mice, and wrist supports that can boost comfort and help minimize strain.
Look at standing desks - Consider investing in a standing desk or convertible desk for your workers. This can allow them to alternate between sitting and standing throughout the day, promoting circulation and reducing prolonged sitting.
Prioritizing ergonomic desk setups helps your company build a workspace that boosts your employees' health, comfort, and productivity.
Whether your team works from home or in an office environment, implementing ergonomic principles can help prevent musculoskeletal problems and promote overall well-being. Take the time to assess your workspace and make adjustments as needed to optimize comfort and efficiency. Your employees — and your business bank account — will thank you for it.
Interested in Movement Driven coming to your place of employment and providing our services in-house? Check out the Workplace Wellness services we provide!
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