Where Should Everything Go - Office Ergonomics
- Brian Goodwin
- Jun 2
- 3 min read
Did you know that 80% of all U.S jobs are primarily sedentary [+1]? This means most Americans spend 8 hours a day sitting, and that doesn’t even include a commute. Humans weren’t meant for consistent inactivity. This issue can be exacerbated by the fact that 25% of Americans are physically inactive outside of work [1]. While you most likely can’t avoid spending so much of your time in front of a computer screen, we can help you create routines that prioritize your health without neglecting your job.
Why Desk Health Matters:
Poor posture can lead to back pain due to undue strain on the spine
It can affect your blood pressure due to the strain on your blood vessels
It can reduce lung capacity as slouching compresses the chest cavity
A study shows that posture may influence not only mood but also processing speed. [2]
Repetitive actions such as typing can aggravate or contribute to issues such as carpal tunnel syndrome, RSI, and tennis elbows
With all this in mind, it’s clear that you should prioritize your health. We’ll go over the position of your devices, the best method of sitting, and different techniques to prevent you from suffering from the negative effects of office life.
Equipment Position
Monitor Placement
Your monitor placement is probably the easiest thing to fix. It’s recommended that your monitor
be about an arm’s length away from your face. It should be directly in front of you, and the top of
the monitor should be slightly below eye level. The goal is to keep your neck in a neutral position, because even a thirty-degree angle can apply 40 lbs of pressure on your spine [3]. If your monitor is too low, you can use a monitor riser or just grab a box for it to sit on. If the monitor is too high, it might be necessary to raise your chair's height or get a shorter desk.
Chair
Finding the right chair can be difficult if your chair doesn’t adjust to you. Your chair should be at a height that leaves your hips and knees nearly level, or with a slight descent moving towards your knees. Your feet should be able to sit flat on the floor. You can always get a step stool for your feet if you can’t adjust the height of your seat to better suit your needs. We recommend having armrests so you can comfortably keep your arms at 90 degrees. Finally, it’s also important that your chair has good lumbar support to protect your back and ensure you can sit upright comfortably.
Desk
The combination of your desk and chair heights should allow you to keep your arms at a 90-degree angle. It should have enough space for your legs to fit comfortably without having to scrunch or cross them. If your desk is too short, you can always put some sturdy boards or blocks under the legs or lower your chair.
Keyboard & Mouse Placement
Keyboard and mouse placement should be a priority when you’re typing away on a computer all day. Thoughtful placement can help you prevent issues such as carpal tunnel syndrome, RSI, and tennis elbow in the future. When setting up your mouse and keyboard, you should have them placed directly in front of you. Preferably at elbow height, so your shoulders are able to relax. The keyboard should be around 5 cm from the front edge of your desk, with your mouse right beside it, so you don’t have to stretch to reach either device.
Laptop Guidelines
When using a laptop as your main device, it’s important to try
to follow the same instructions given for a desktop, but to do this you might need extra equipment. It’s recommended to get an external mouse and keyboard and use your laptop as a monitor. If the laptop screen is too small to comfortably view, you can always connect it to a monitor to use as your main screen.
Wrap Up
Now that you know where everything goes, you can set up your desk for success. It's a lot easier to have good posture when you're in the right environment. It might feel uncomfortable at first, but that's because you're in the process of building the muscles needed to get yourself in alignment. Let us know of any tools you use to make yourself more comfortable in the office!
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