We spend a large part of our day at work, but how often do we stop to think about whether our workspace is actually working our bodies?
You do not need an expensive chair or to redesign your office to make a difference. A few small changes with what you already have can make your workday more comfortable and help you move better.
Start with your chair.
Your chair should allow you to sit comfortably with your feet and back adequately supported. But remember, there is no single perfect sitting position. Even a good posture can become uncomfortable if you are in it for hours.
The best posture is your next posture.
Keep your back straight, chin up, and shoulders down. Remember to change your position regularly and give your body a chance to move.
Bring your screen up.
If your monitor or laptop is low, you may find yourself constantly looking down, which can contribute to neck and upper back discomfort. Try positioning your screen higher so that you can work without constantly bending your neck. If you are using a laptop for long periods, a laptop stand with a separate keyboard and mouse can make a big difference.
Keep your keyboard and mouse close.
Your keyboard and mouse should be close enough that you don’t have to reach forward or repeatedly lift your shoulders to use them. Keeping your elbows comfortably by your sides can help reduce unnecessary tension on your neck, shoulders, and wrists.
Move more throughout the day.
Set a reminder to stand up every 30-45 minutes. Walk to refill your water bottle, take the stairs instead of the lift, stretch briefly, and change your position regularly. You do not need a full workout during your workday. Small bursts of movement add up.
Don’t forget your phone.
Our workstations are not the only places where we spend hours looking down. Constantly checking your phone can also keep your neck in a flexed position for long periods. Try bringing your phone closer to eye level and take regular breaks from scrolling.
Your body is designed to move, not stay in one position all day. Small adjustments to the way you work can make a meaningful difference to how you feel at the end of your shift.
So before you get back to work, take five minutes to give your workspace a makeover. Your future self, and your body, will thank you for it.
And if your team is regularly dealing with neck, back, shoulder or workstation-related discomfort, an ergonomic assessment can help identify what may need to change before discomfort becomes a bigger problem.
At Samantha Dunbar Inc. Physiotherapists & Biokineticists, we don’t only help when something hurts. We also help people and businesses understand how movement, workspaces, and everyday habits can affect the body.
