Desk Ergonomics: How to Protect Your Spine at Work

Whether you work from home or work in the office, your desk setup is critical to keep your spine healthy and your body feeling healthy.

Unfortunately, there are some alarming statistics for those working from home. 39% of people who work from home reported lower back pain. 46% of people who work from home reported more neck and upper back pain. 27% of people who work from home reported more pain in their hands

Here is a checklist to make sure your office ergonomics is up to par:

✅ The chair firmly supports your lower back. If needed, use lumbar support to avoid a flexed or slumped position.

✅ Center of monitor is at eye level or slightly above

✅ Monitors should be visible without leaning forward at approximately arms-length from you (increase the font if needed)

✅ Keyboard is at belly button level

✅ Mousepad has wrist support to keep wrist in a neutral position

✅ Chair should fit under your desk

✅ Chair height allows your feet to be flat on the ground and hips at 90 degrees

✅ Desk Height where shoulders can be relaxed and elbows at 90 degrees

✅ Avoid lights that cause a glare on your screen

✅ Use speakerphone, earbuds, or a headset if you are on the phone for a prolonged period of time

✅ Posture keeps shoulders back and chin tucked under your nose

✅ Coffee mug, phone, sticky notes, etc. placed in an easy to reach location

This checklist offers helpful desk ergonomics tips, but the key to staying comfortable is moving often and taking microbreaks. You won’t be able to check off every item on the list all the time—and that’s okay. Holding even the “perfect” posture all day can irritate your muscles and joints just as much as constant slouching. Instead, focus on variety: shift your leg position, stand for a while, then sit again. Regular breaks and small adjustments make the biggest difference.

Of course if you are dealing with pain, give us a call today at (615)-900-5187. We would love to help out and give you practical things you can do at home to prevent the pain from reoccurring.