Office Work Posture

What are office ergonomics?

Have you heard about ergonomics? It’s all about setting yourself up to be comfortable while you work in an office. Sitting with your wrists, shoulders, hips, and feet in better positions lowers your risk of pain, stiffness, and injury while working. 

But at Crossover, we think of ergonomics and feeling good at work as it relates to your life in general. We want to help you feel better at work, but we know it’s only one part of your life. We want you to leave work and still have the energy to do the things you love with people you enjoy. 

The tips below can help you make sure your work area is set up correctly. Try adjusting your seat, computer screen, and lighting to see if it helps you feel better at the end of each day. Make sure you give your changes 3–4 weeks to feel a difference. Over time, you’ll find the things that help you feel great even after a full day of work.

General Tips

Position of your computer screen or monitor: 

• The top of your monitor should be roughly at the same level as your eyes. 
• If possible, don’t set up your screen in front of a window or other light source. (The glare can make it harder to see your screen.) 
• Place your monitor about 25 inches, or about one arm’s length, away from your body. 
• If you have more than one monitor, position them so that the area you will look at the most is directly in front of you and not off to one side.

Keyboard Position

• When your hands are on your keyboard, your elbows should be at a 90 degree angle. Your wrists should be straight and feel comfortable.
• You should be able to reach your keyboard comfortably, without stretching your arms out.

Eye Strain

• Eye strain from long periods of screen time can cause headaches, fatigue, dry eyes, and other symptoms.
• Use the “20/20/20 Rule” to prevent eye strain. For every 20 minutes of screen time, look at something at least 20 feet away for at least 20 seconds.
• Blinking naturally keeps your eyes moisturized. Reminding yourself to blink more often can also help avoid dry eyes.

When Sitting

• If your chair has arm rests, use them! The key is to support the forearms so that your shoulder muscles can relax.
• If your chair has a backrest, sit as far back in the seat as you can so your back rests against it. If you sit forward in the chair, it could cause you to bend backwards or to slouch forward. 
• When you’re seated with your back against the backrest, your feet should be flat on the floor. This releases pressure on your low back, legs, and feet. If you can’t reach the floor, you may need to use a footrest. (A box or stack of books can work here!) 
• If you feel the front edge of the chair digging into your calves or behind your knees when you sit all the way back in the seat, you may need a chair with a smaller seat. Want to find the right size? Measure the distance from the back of your knee to your buttock while sitting. Then, try to find a chair with a similar length so you can use the backrest comfortably. 

When Standing

Soften the knees

• Avoid “locking out,” or hyperextending, your knees when standing. Your legs should be straight, but not pushed back into the locked out position.

Neutral spine

• Everyone’s neutral spine—also known as the natural curve in the spine—is different. Some people have a more curved spine, others have a more straight spine. Knowing what your neutral spine position is helps you keep your low back healthy. It also reduces pressure and lowers your risk of getting hurt when you move your body to reach, stretch, and walk. 
• The goal is to find your neutral spine position and maintain it comfortably. Neutral spine does not mean tightening a lot of muscles—it’s not a workout! Finding and holding your neutral spine might feel unfamiliar in the beginning, but it should not feel like you are straining. Also, your neutral spine position does not have to be perfect! Just aim to get a little better each day.
• In the following video, Crossover acupuncturist John Ellis, and physical therapist Molly Taylor talk through three strategies that can help you find your neutral spine:

Finding Neutral Spine

At least once an hour, take a break to do some light stretches. Focus on any muscles that are starting to feel tight or stiff. 

Taking a break every hour can give you more energy and make you more productive. Changing your body position throughout the day can help prevent muscle stiffness and fatigue.

You can adjust your breaks to how much time you have. If you only have a few minutes, even just getting up and taking a few steps around the room can help. If you have a bit more time, you might go outside for a short walk or stretch for 5–10 minutes.

As part of your break, try checking in with your body. Ask yourself:

• How does my body feel right now?  
• Am I leaning forward or sitting/standing up straight? 
• Are my neck and shoulders relaxed or tense? 
• Does my back feel supported or tired? 
• Do I have the right support where I need it?

These questions can help guide what you do on your break. Maybe you need a side or front-body stretch. Or it could be an inversion (going upside down, like in a down dog yoga pose) that you need to wake up your joints. Whatever you do, after you do it, ask yourself the above questions again to see if you feel better. 

Try taking mini breaks 

Only have a few minutes? Take a mini break! 

Simply stand up and gently move your arms/hands or legs/feet. You can even continue looking at your screen and thinking about work as you do this. (But if you are able to look away or close your eyes for a few moments, even better.)

That’s all it takes! You can then sit back down and continue working. Mini breaks might not feel like much, but they can make a big difference if done throughout your workday.

Set a reminder 

Have a hard time remembering to take a break? You’re not alone. It’s easy to get caught up in work. Try setting an alarm on your phone or using a timer to help you remember to take breaks throughout the day.

Use your free time to get moving 

Your body is built to move—being active is good for your health. Each week, try to schedule in about 150 minutes of moderate physical activity. It sounds like a lot, but it averages out to about 30 minutes a day, five days a week. And you can break up the way you get your movement in. Try a 10-minute walk, a 10-minute core class, and 10 minutes of arm work with light weights. There are so many ways to keep your body moving—try walking, biking, swimming, treadmills, elliptical machines, yoga class, etc. Any combination of these is good for your health.

Keep it fresh and fun 

Change up your routine. If you spend most of your work day looking at a screen, step away from screens during your free time. Spending time outside and doing physical activities you enjoy are great options. If you sit most of the day, do stretches and exercises that lengthen your hips and open your chest. If you stand at your desk, find exercise that keeps your body in motion like swimming or bike riding. Be aware of how much you use your phone, watch TV, or play video games.

Stress less 

Take time for yourself and do things you love. Read a book, take a walk, catch up with family, go shopping, or have dinner with friends. Enjoy the experience and allow your mind a break from work. 

Get social 

Reach out to people you care about. Talk on the phone, meet up in person for a meal, or invite someone to go for a walk with you. Activities that reconnect you to people and things you love lower your stress levels and recharges you emotionally.

Gentle stretches can help you reduce stress and move better throughout your day. The tips below can help you get started.

Get moving, then stretch 

If you have been sitting or standing still for a long time, it’s important to go for a 5–10 minute walk before stretching. Moving your body helps increase circulation and loosen your muscles. 

Stay consistent, go slowly 

Try different stretches and note which ones work best for your body. Over time, your routine might change as you become more flexible. The key is to stay consistent and increase gradually.

Stop when your body tells you to 

If you are feeling extra stiff, don’t push it. Listen to your body. Even if you were able to stretch further or longer another day, give yourself the space to slow down. So many things go into how your body feels, including stress levels, recent exercise, and how long you’ve been sitting or standing that day. 

Don’t force it

To benefit from stretching, you don’t need to force yourself to go further and further every time. Adjust how much you stretch or how long you spend doing it depending on how you feel that day.

Lower body stretches

If you sit  all day, your hips can become tight, especially in the front. Keeping your hips loose is important for reducing strain on your low back. These stretches will help loosen and lengthen the muscles around your hips and legs.

World’s Greatest Stretch

Back stretches

Cat Cow

Neck stretches

Spending too much time looking at a computer screen can make your neck feel tense. Increased muscle tension around your neck and head can sometimes lead to headaches. Here are two ways to reduce tension headaches and keep your neck moving well:

Reducing Tension Headaches

Posture Reset

This PDF explains things in more detail.

Standing Posture Reset

Your Crossover care team is here to help. We have coaches who can make a plan so you know where to start. Our mental health team can talk you through your stress and anxiety. Your physical therapy team can help you recover from injury with safe movement. Or you can start with a physical for a full picture of your overall health. Wherever and whenever you’re ready to begin, just start a Conversation with your Crossover care team. We want you to be well.