Workplace Ergonomics Tips

Do you deal with back pain after sitting at your desk for long hours? A comfortable workspace isn’t just about aesthetics—it’s crucial for your health and productivity. Poor posture and work habits can turn a simple day at work into an uncomfortable ordeal. But with the right workplace ergonomics tips in mind, you can avoid hurting your back at work and have more energy to take advantage of your off hours. 

Tips for Better Workplace Ergonomics

Adjust Your Posture & Chair

Adjusting your posture can make a world of difference if you don’t want a long day’s work to leave you with a hurt back. Start by ensuring your feet are flat on the floor with your knees positioned just over your toes. Sitting with your hips lifted can reduce pressure on your lumbar spine and engage your core. 

Your chair plays a crucial role too. It should support your lower back, allowing you to sit comfortably without slouching. Look for chairs that offer lumbar support and adjustable height features. Using a lumbar cushion or pillow can also help. 

Check in with yourself regularly throughout the day. Small adjustments here and there can prevent a hurt back after a long eight hours of work.

Focus on Keyboard & Monitor Placement

Proper keyboard and monitor placement is also crucial for reducing strain and preventing back pain. Your monitor should be at eye level, which prevents leaning forward or looking down and reduces your odds of neck and back pain.

Position your keyboard so that your elbows remain close to your body. They should form about a 90-degree angle while typing. This alignment helps avoid unnecessary tension in the shoulders and neck.

The distance between you and the screen is also an important factor. Aim for about an arm's length away, ensuring text on the screen is easy to read without straining your eyes. And wearing blue-light-blocking glasses can help you avoid a headache at the end of the day. 

Take Frequent Breaks

Taking frequent breaks is essential for maintaining your health while working. When seated for long periods, the risk of developing back pain and eye strain increases significantly.

Set a timer to remind yourself to stand up every 30 minutes. A quick stretch or a short walk can do a world of good. It not only refreshes your body but also clears your mind.

During these breaks, step away from screens entirely. This helps reduce eye fatigue caused by staring at monitors all day. Look out a window or focus on something in the distance to give your eyes a rest. This is also a great chance to fill up your water bottle and ensure you’re staying hydrated. 

Hurt Your Back at Work? Try Chiropractic Care in Pontiac, IL

If you're dealing with back pain when sitting, consider professional help for relief. At Livingston County Chiropractic Center in Pontiac, IL, expert care is just a phone call away. Our doctors have over 23 years of experience helping people like you overcome back pain and other issues. Give us a ring at 815-844-4631 or request your next appointment online.