If you’re dealing with aches and pains in your free time, it may be time to look at how your workspace is set up; after all, it’s where we spend hours of our day. For those who work at a desk, ergonomics is all the more important in protecting your body, especially your back.

Create an Orthopedic Friendly Workspace
Whether you’re working in an office or at home, you may find yourself making do with what you have. For remote workers, this may consist of using a folding chair or couch, or setting up to work at a countertop. However, hours upon hours of work in these configurations can take a toll on your posture. Even those who work in an office with a designated desk may not have it set up to promote orthopedic health.

Follow these tips when setting up your workspace to make it orthopedic-friendly.

Adjust Your Screens
If you’re a desk worker, you likely have a computer in front of you that you use for your work. However, did you know that there’s an optimal spot for your computer?

If you find your neck aching at the end of the day or even feel headaches from tension, it may be a sign that you need to adjust your screen to avoid neck and eye strain.

Your desktop or laptop should be set at eye level or slightly below eye level. Utilize a stand, as needed, to get it at the right height.

The screen’s distance from your face is also important. Aim to keep it about an arm’s length away so that it is close enough to read but not too close to your face.

Adjust Your Chair
The height of your chair is also important. Specifically, it should be high enough that your feet rest comfortably on the ground. You should also adjust how you sit in your chair—rather than slouch, sit back far enough so that your spine is supported.

Don’t Reach, Get Up
If you need to grab something, you may be tempted to stretch and lean to reach it, but you increase the risk of tweaking a muscle or even falling out of your chair when you do this. Instead, get up to get whatever you need.

If you continually find yourself needing something just out of reach, consider moving it to a more easily accessible location.

Take Standing or Walking Breaks
If you’re someone who works at a desk, you may find yourself passing the day away in the same position, which can leave your muscles stiff. Instead, try to take a break every hour to stand or walk, giving your body a few minutes in a different position.

If feasible, you could also consider using a standing desk to help limit the amount of time that you spend sitting.

Creating an Orthopedic-Friendly Workspace
Setting up an orthopedic-friendly workspace is crucial for preserving the health and comfort of your back, neck, and head. However, if you find that you’ve already experienced injury from your working setup, reach out to Orthopedic Associates. Our doctors, including Jordan Kump, M.D., who specializes in the spine, can help you to feel your best again.