Woman sitting at office desk holding her neck in discomfort while looking at computer screen in modern workspace

Optimize Your Workstation: Simple Ergonomic Tips for Comfort and Injury Prevention

Written by: Dr. Archie Adams

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Many of us spend hours each day at a desk, often without considering how our workstation setup affects our body. But small ergonomic adjustments can make a big difference—improving comfort, reducing the risk of injury, and even boosting productivity.

Here are three key areas to focus on when optimizing your workstation:

1. Chair Setup

Seat Height: Adjust your chair so your feet rest flat on the floor. Your knees should be at or slightly below hip level.
Posture: Sit with your shoulders relaxed, elbows resting comfortably at your sides, and your head level, looking straight ahead.
Hip Angle: A common misconception is that a 90-degree hip angle is ideal. In reality, a slightly reclined posture with hips at about a 130-degree angle can help relieve pressure on the lower back. Use a backrest for added support

2. Keyboard and Mouse Position

Elbow Placement: Keep elbows close to your body to reduce strain on your shoulders and upper arms.
Wrist Alignment: Your wrists should remain in a straight, neutral position—aligned with your forearms, without bending up, down, or to the sides.
Mouse Proximity: Keep your mouse next to your keyboard and consider using a padded wrist rest to maintain a neutral posture.

3. Monitor Placement

Distance: Position your monitor about an arm's length away—at least 25 inches from your eyes.
Height: The top of the screen should align with your eye level or sit just slightly below it (around 10 degrees).
Visual Comfort: Use dark text on a light background for better readability. Ideally, your eyes should gaze at a downward angle between 15-50 degrees when viewing the screen.
Lighting: Bright backgrounds behind your screen can lead to eye strain. To reduce glare, consider using darker partitions or closing nearby blinds.

Don't Forget to Move

Even with proper ergonomics, prolonged sitting can place stress on your spine, muscles, and joints. Taking regular breaks to stand, stretch, or walk around is essential for maintaining long-term musculoskeletal health.