Dr Weston’s Tips for a Comfortable Ergonomic Workspace

Set up your Workspace for Better Comfort and Productivity

Do you work at a desk for a few hours at a time and find that your joints are sore, your neck is stiff, and your wrists are aching? If you answered “yes,” it’s time to evaluate your desk and work area ergonomics. This is necessary for your office, as well as your kids’ homework desks.

Dr. Weston’s Top 5 Things to Pay Attention to When Sitting at Your Desk!

A man sits at a desk facing his computer screens with poor uneven posture while working
This man sits at his desk with uneven shoulders. Adjusting his chair up could help him reach the mouse without lifting his right shoulder.

1. Posture! – Make sure your shoulders are touching your seat back. You should be seated upright with your shoulders back. No slouching!

A digital illustration of someone and their spine and red at the neck indicating where there's pain

2. Head Position – Is your head jutted forward? Stop that. Your head should be directly over your shoulders. Any deviation of the head forwards increases the strain on your neck muscles leading to neck pain, stiffness, and HEADACHES!

A woman leans over her laptop while talking on the phone, creating unnecessary strain on her neck
This woman leans over her laptop while talking on a cell phone which will result in more neck pain as she leans down and over her computer. Neck pain is imminent, even if it is supposed to be a short phone call.

3. Computer position – Organize your workstation in a manner that allows your elbows to be at your sides and bent at 90 degrees when typing on your keyboard. Your hips and knees should also be at a comfortable rest position around 90 degrees when seated. Last, but not least, your monitor should be at a height that allows you to look at it directly in front of you (no neck flexion or extension required).

4. Stretch Regularly – If your muscles maintain the same position for an extended period, they will become accustomed to the new shortened position leaving you with a tight and stiff neck, back, hips, YOU NAME IT! It is important to stop and stretch any muscles you feel may be getting tight. You will thank yourself in the long run.

Man taking a break and casually walking outside

5. MOVE!!! – You should be taking frequent micro-breaks (2-5 minutes) throughout your day. Aim for standing up and walking around the office every 20-30 minutes. The more you move the better you will feel.

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