Health & Wellness - Ergonomics at home and work

Setting Up A Pain-free Workspace

By Sue Ramauthar

Let’s face it—most of us weren’t thinking about ergonomics when we hastily set up our home or office workspace when COVID hit. But as the backaches, neck stiffness, and wrist pain creep in, it’s clear that poor workstation design is taking its toll. The good news? You don’t need an expensive chair or a fancy sit-stand desk to fix it. Small, smart changes can go a long way in creating a comfortable, pain-free workspace—whether you’re in a high-rise office or working from the kitchen table.

1. Your Chair Setup

• Bad habit: Slouching or sinking into your chair like a sack of potatoes.

• Quick fix: Sit back in your chair with your lower back supported—if your chair lacks lumbar support, roll up a towel and place it at your lower back curve. Your feet should be flat on the floor (or on a box if needed), and your knees level with or slightly below your hips.

2. Adjusting Your Work Surface

• Bad habit: Hunching over a desk, and reaching forward to type.

• Quick fix: Your elbows should be at a 90-degree angle when typing, on an armrest, with wrists in a neutral (straight) position. If your desk is too high, raise your chair and use a footrest. Too low? Prop your laptop or monitor up with books. And consider using a separate keyboard.

3. Screen strain - Finding The Perfect View

• Bad habit: Peering down at your screen causing pressure into your neck.

• Quick fix: The top of your screen should be at eye level to prevent neck strain. Use a laptop stand (or a stack of books) to elevate your screen and pair it with an external keyboard and mouse for better posture.

4. Mouse & keyboard - Hand Position Matters

• Bad habit: Reaching too far for your mouse or keyboard.

• Quick fix: Keep them close—your upper arms should be relaxed at your sides. Consider a wrist rest or use a folded towel to keep your wrists in a neutral position and avoid awkward bends.

5. The Standing and Movement Breaks

• Bad habit: Sitting for hours oblivious to the impact on your body.

• Quick fix: Set a reminder to stand, stretch, and move every 30–45 minutes. Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.

6. Lighting & Glare: Save Your Eyes

• Bad habit: Squinting at a screen like you’re reading fine print in dim light.

• Quick fix: Position your screen to avoid glare, use task lighting, and adjust brightness to reduce strain. Bonus tip: Blink often and stay hydrated—your eyes will thank you.

7. The “Phone Cradle” Problem: Stop The Shoulder Squeeze

• Bad habit: Pinning your phone between your ear and shoulder when taking calls.

• Quick fix: Use a headset or speakerphone instead—your neck musclE for multitasking like that!

The Bottom Line

Ergonomics doesn’t have to be complicated or costly. By making these small tweaks, you can dramatically reduce your risk of work-related aches and pains. And remember —keep moving throughout the day!

Sue Ramauthar is a corporate wellness practitioner and physiotherapist at SuedeWellness