Protect Your Joints and Spine While You Work
Spending long hours at a desk can silently strain your joints, especially your neck, back, wrists, and shoulders. Here are simple ergonomic tips to keep your body comfortable and healthy during work.
1. Choose the Right Chair
- Use a chair with lumbar support
- Adjust the height so feet rest flat on the floor
- Keep knees at a 90° angle
2. Monitor at Eye Level
- Top of the screen should be at or slightly below eye level
- Keep the monitor about an arm’s length away
- Reduces neck and eye strain
3. Keyboard and Mouse Positioning
- Keep elbows close to your body at about 90°
- Place mouse and keyboard at the same level
- Use wrist rests if needed
4. Maintain Good Posture
- Sit up straight with shoulders relaxed
- Avoid slouching or leaning forward
- Engage your core lightly to support your spine
5. Take Regular Breaks
- Stand, stretch, or walk every 30–60 minutes
- Helps reduce stiffness and boosts circulation
Disclaimer: This blog is for general awareness only. For personalized ergonomic assessments or treatment of joint or back pain, consult a healthcare professional.