Setting Up an Ergonomic Workstation

Setting Up an Ergonomic WorkstationIf you are one of the many Americans who suffer from daily pain and discomfort at the office, your workstation setup may be to blame. Fortunately, with proper ergonomics, you can reduce the risk of pain and discomfort and improve productivity while staying comfortable at the office.

Follow this guide to be on your way to a healthier workstation.


Monitors should be arms distance away, at least 20 inches, and the center of your screen should reach eye level. Keeping the proper distance will help reduce eye fatigue and headaches. Monitor arms allow you to effortlessly adjust the position and height of your monitor to reduce strain in your upper back and neck. If working on a laptop, a laptop raiser is a quick and easy option to find comfort and ergonomic positioning.


Reduce low back pressure, increase blood flow and circulation, and counteract the negative effects of prolonged sitting with a footrest. When sitting or standing, maintaining movement in your legs with a footrest can help keep you comfortable throughout the day.

Task Light

When it comes to your light level, aim for brightness of a nice day without sunglasses on. Place lights over paper documents and away from your monitor to prevent glare. Light levels and placement play a role in reducing headaches, eye fatigue, and neck strain.


If using a keyboard tray, your keyboard should be slightly below the elbow. Be sure to keep the keyboard flat and your wrists in neutral position to avoid strain.

Ergonomic Office Chair

Your office chair should have a high back to support your upper back, a slightly reclined backrest, and arm rests at a 90-degree angle. Be sure to have your feet resting flat on the floor or on a footrest below your desk. Lumbar support should be placed slightly below the waist.

Standing Desk

Our bodies are not meant to stay seated or standing for prolonged periods of time. If possible, include an adjustable standing desk in your ergonomic workstation. The top of your desk should reach your elbows when they are in a 90-degree position. Transitioning from sitting to standing throughout the day can improve mental alertness, increase circulation, and relieve stress on your spine.

For more information, be sure to follow us on Facebook and Twitter or visit your local Relax The Back location to get an ergonomic office assessment from one of our trained neck-and-spine experts.



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