Ergonomic Workspace Setup: Best Practices

In the past few years, awareness of workstation ergonomics has spiked, driving the popularity of standing desks. People are working desk jobs more than ever, but they’re not free from risks. Hours of prolonged sitting can contribute to health issues like back pain, depression, poor posture, and even increased risks for chronic diseases.

The benefits of standing desks are undeniable, but they’re just one piece of the puzzle. Read on to learn about setting up a workstation for maximum ergonomics without sacrificing comfort and functionality.

Why you need an ergonomic desk set up

Also known as human factors engineering, ergonomics focuses on designing the workplace to optimize efficiency and safety. In other words, ergonomics fit the job to a person, per Occupational Safety and Health Administration (OSHA). An ergonomic workstation can boost productivity, reduce muscle fatigue, and lower the risk of injury.

The majority of jobs in the United States don’t require ample physical labor, but even sedentary behaviors can create issues. “We are just now starting to understand the health risks associated with prolonged sitting, which is something that the modern workforce is at risk for given our sedentary tendencies,” says Cecily Havert, MD, an Arlington family medicine doctor with a background in preventative health care.

Standing and moving about more throughout the day certainly helps combat the sedentary nature of most jobs, but your setup shouldn’t cause discomfort when inevitably sitting. The goal of an ergonomic office setup is to prevent awkward bending and unnecessary stress on the body, preventing or alleviating pain and discomfort. If you experience issues like back, neck, or wrist pain from sitting at a desk, you could benefit from an ergonomic update.

5 simple steps to setup an ergonomic home office

You want an ideal ergonomic desk setup, and we don’t blame you. In fact, we commend you, and we’re here to help. The guidelines are generally the same for most people, but you may need to tailor your workstation to your unique needs. Remember: The goal is to fit the desk to you, not the other way around. Here’s how to get a more comfortable and proper ergonomic desk setup in just a few straightforward steps.

1. 1. Utilize a Sit-Stand Desk

   Your desk is one of the most important factors in optimizing your ergonomic office setup. Many desks are fixed or stationary, meaning prolonged sitting while working is your only choice. “Sitting keeps us locked in a certain position that frequently puts extra pressure on our shoulders, neck, and low back, leading to discomfort and potentially longer-lasting issues,” Dr. Havert explains.

   Standing desks are an obvious solution, allowing you to alleviate some of the pressure that sitting places on your body. Standing while working also has mental benefits. “Having a workstation setup that encourages standing is beneficial because the improved ergonomics result in less pain, better productivity, and improved psychological well-being,” Dr. Havert says.

   Prolonged sitting has its risks, but so does prolonged standing. Your best bet is to find a compromise between the two. Ideally, you’d alternate between sitting and standing throughout the day, so you’ll need a desk that’s up for the task. The UPLIFT Standing Desk is fully adjustable, so you can sit or stand as you please. And no need to worry about loud motors or waiting for what feels like forever when raising or lowering the worktop. The motors are quiet, operating at 48 decibels or less. They’re quick too—it literally takes seconds.

2. 2. Adjust your chair

   Even with a standing desk, it’s inevitable that you’ll sit for a portion of the work day. And when you’re sitting, there are a few ergonomic best practices you’ll want to keep in mind, particularly when it comes to your chair.

   Not all chairs are equally supportive, which could contribute to a poor setup, says Gbolohan Okubadejo, MD, a spinal and orthopedic surgeon in New Jersey and New York. He recommends looking for a chair with ample back support, which could help reduce back and neck pain.

   The National Spine Health Foundation recommends looking for an “ergonomic office chair” and making sure it checks the following boxes:

   • Provides lumbar support
   • Has adjustable seat height and depth
   • Protects the neck

   UPLIFT Desk offers a variety of ergonomic chairs with multiple points of adjustability, plus lumbar support and headrest options. They protect the back and neck, and with the right adjustments, you can make sure your feet are where they're supposed to be—flat on the floor. When your feet are dangling or feeling cramped from a seat that’s too high or too low, your knees and hips aren’t properly aligned, which could contribute to pressure on the spine and joints. So, adjust your chair as needed, and if your chair isn’t adjustable, it may be time for a new one.

3. 3. Reposition your monitor

   Whether you use a laptop, monitor, or dual monitors, an ergonomic computer setup also involves your screens. More specifically, the distance between your eyes and the screen is more important than you might think, but it makes sense. If your screen is too close or too far, this could cause eye strain. A common mistake is positioning your monitor too low, Dr. Okubadejo says. This could cause an unnatural bend at the neck, so when thinking about ergonomic desk position, don’t forget the very thing you stare at all day—your computer monitor.

   This is a simple fix. According to the Mayo Clinic, you should position your computer monitor about an arm’s length away from your face—between 20–40 inches from your body. Aim to have the top of the screen at your eye level or just below it. Most monitors are height adjustable, but the Zilker Single Monitor Arm by UPLIFT Desk can also help you get the right distance, height, and angle.

4. 4. Reconsider your keyboard setup

   Your desk and chair are often the main focus, but smaller desk essentials can really complete your ergonomic setup. If you do a lot of typing or computer work, you could be prone to issues like wrist pain or carpal tunnel, and your keyboard may be a contributor.

   To combat this, consider how your keyboard is positioned. Your wrists should be in a neutral position—there should be one straight line from your hands to your elbows. Avoid keyboards that cause your wrists to bend, such as those angled toward your body.

   It may help to look for an ergonomic keyboard, use a keyboard tray with a negative tilt, or add a wrist rest. Fortunately, we can help you out there. If you have a keyboard you like, you may just need to swap out the tray for one that’s more adjustable. UPLIFT Desk Keyboard Trays can be positioned with a negative tilt, and are equipped with a wrist rest.

5. 5. Use a vertical mouse

   Similar to a traditional keyboard, a traditionally designed mouse can put strain on your wrists. Workplace ergonomics are all about keeping the body in alignment, but some mice create an uncomfortable bend at the wrist, which could contribute to wrist pain or carpal tunnel. Excessive mouse usage (aka repetitive movements) can even affect the forearm and elbow.

   Look for a vertical mouse, which keeps your hand in line with your elbow, preventing a bend at the wrist joint. There’s even research to suggest that vertical mice are associated with lower pain and discomfort scores in office workers with carpal tunnel syndrome. The Swell Vertical Ergonomic Mouse by UPLIFT Desk contours to the hand and reduces bending and twisting. It’s also suitable for smaller hands.

Putting proper desk ergonomics into practice

If you were a construction worker, you wouldn’t enter a construction zone without a hard hat. If you worked in a restaurant, you wouldn’t enter the kitchen without non-slip shoes. Every occupation comes with its own precautions for safety and reducing workplace injuries. For office workers, that might mean implementing ideal desk ergonomics to protect your spine, back, neck, and joints.

UPLIFT makes it easy to overhaul your office with ergonomics at the forefront. Your desk isn’t the only piece of the puzzle, but it’s often the foundation to build upon, making any of our standing desks a good place to start if you’re feeling overwhelmed. “When paired with the right chair, monitor height, and keyboard placement, a standing desk creates a more comfortable and healthier environment,” Dr. Okubadejo says.