Whether you’re working from home or in the office, the way your workspace is set up plays a crucial role in your physical and mental wellbeing. Poor posture, awkward screen positioning, and lack of movement can lead to discomfort, fatigue, and long-term health issues. At The OPRA Group, our wellbeing service supports employees in achieving healthier work habits, and a great place to start is with your desk setup.
Here are our top ergonomic tips to help you stay comfortable, productive, and pain-free during your workday:
1. Chair Check: Support is Key
- Use a chair that supports the natural curve of your spine.
- Your feet should rest flat on the floor (or on a footrest), with knees at a 90-degree angle.
- Adjust the backrest so it supports your lower back, lumbar support is a game changer.
2. Screen Setup: Eye-Level is Eye-Saving
- Position your screen at eye level, about an arm’s length away.
- The top of your screen should be at or just below eye level, you shouldn’t have to tilt your head up or down.
- Dual monitors? Align them so your head doesn’t constantly twist. Use one as the primary and the other at a similar height.
3. Desk & Chair Height: Find the Right Balance
- Your desk height should allow your elbows to rest at a 90-degree angle when typing.
- If you can’t adjust the desk, try adjusting the chair, but ensure you support your feet if they no longer reach the floor.
- Your wrists should float just above the keyboard without bending up or down.
4. Consider a Standing Desk
- Standing desks can be a great way to break sedentary habits but use them correctly!
- Alternate between sitting and standing every 30–60 minutes.
- Use a mat to reduce fatigue and avoid locking your knees when standing.
Tip: If you’re using a mat, make sure it’s:
- Thick enough to provide support but not so soft it affects balance.
- Non-slip to avoid safety issues.
- Sized appropriately for your workspace.
5. Take Breaks, Move More
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Stand, stretch, or walk every 30–60 minutes to improve circulation and reduce stiffness.
- Use reminders or timers to prompt movement, your body (and mind) will thank you.
6. Hydration & Nutrition Matter Too
- Keep a water bottle at your desk and aim to drink 6–8 glasses per day.
- Avoid excessive caffeine, hydrate with water, herbal teas, or infused water instead.
- Choose healthy snacks like nuts, fruit, or yogurt to fuel your body and brain.
7. Posture Awareness
- Sit tall, shoulders relaxed but not slouched.
- Keep your ears aligned over your shoulders, not jutting forward.
- Avoid crossing your legs, it can lead to imbalance and discomfort over time.
Small Adjustments, Big Impact
Improving your ergonomic setup doesn’t require a complete office makeover. Sometimes, a cushion, monitor riser, or laptop stand is all you need to make a big difference.
At The OPRA Group, we understand that employee wellbeing is foundational to performance. Our Wellbeing Services include ergonomic consultations, workshops, and support that help employees feel and perform their best, every day.
Want to find out more about how we support healthy workplaces?
Get in touch with us today to learn about our tailored wellbeing services.
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