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Do you have a stiff neck after work at home or the office? What about an eye twitch or lower-back pain?

It might be time for an ergonomic upgrade.

Office workers can often spend long hours sitting in the same place, leading to pain and other more severe problems. With the way work has changed, people may need to think about their setups in multiple places.

“People are [trying] to find what the workstation of the future is going to look like,” said Kristin Amlie, principal ergonomist and program manager of the Ergonomics &amp; Human Factors Program at the University of California at San Francisco. Pre-pandemic, people worked from one desk at the office. “Now it might be a shared workstation or a different one every time plus one at home.”

Here are five tips from ergonomic experts to create a more comfortable and less painful work environment.

Your workspace shouldn’t require you to lean, squint, crouch or awkwardly contort to do your job.

Your desk should be spacious enough for you to comfortably reach all of your devices and have an arm’s length of distance between you and your computer screen, said Marco Campello, a New York University clinical associate professor and director of the school’s Langone Occupational and Industrial Orthopedic Center. Otherwise, you could suffer from eyestrain and fatigue. The desk should be 26 to 30 inches deep and allow you to rest your forearms, versus your wrists, when you type, Amlie said.

To get the perfect height, one option is a desk that can convert from sitting to standing — but don’t feel compelled to splurge. Just make sure your desk sits at a comfortable height, said Maria Bulzacchelli, director of the undergraduate program in Public Health Studies at Johns Hopkins University who researches injury prevention. You can always take standing breaks away from your desk, which, bonus, also helps give your brain a rest.

The top of your screen ideally should be level with your eyebrows, and if you use multiple monitors, your primary one should sit directly in front of you, said Campello. If you mainly use a laptop, don’t just sit it on a table and peer down from above — prop it up with a stand and use a separate keyboard and mouse so you don’t have to reach. (Consider a portable folding stand too, if you frequently bounce between desks or venues.)<b> </b>You can also fashion a stand from boxes or stacked books in a pinch, Bulzacchelli said.

Check to see if you need an extra desk lamp or to reposition your desk or screen to avoid glare, experts advise.

Lyndon French

If you spend most of your day sitting, invest in a quality chair.

Finding the right one is easier said than done, but prioritize one that allows you to adjust the seat height and tilt, the backrest angle and armrests (if you want arm support).

Your knees should be able to sit about level with your hips, according to the Mayo Clinic. And you should be able to fit two or three fingers between the back of your knee and the edge of the seat, Campello said.

Your chair height should allow your elbows to bend at an angle between 90 to 110 degrees to rest on your desk, and your feet should be flat on the floor, experts say. You may need a foot stool or pad to do this, but remember your feet need plenty of space. The back of your chair should provide enough lumbar support so that you can comfortably sit up straight and have flexibility to recline back. Some chairs have adjustable lumbar support, but you can always add a cushion separately.

Regularly readjust your chair, said Campello. After getting in and out of your chair, adjustments have the potential to change.

Everyone’s ideal chair will differ based on a person’s size and need for support, Amlie said. But if you find yourself rubbing your neck, back or shoulders throughout the day, you may need a change.

“Listen to your body,” Bulzacchelli said.

The way you position your arms may cause wrist pain.

You should be able to draw a relatively straight line from your forearm to the middle of your hand, Amlie said. Bending or putting pressure on your wrists could strain your tendons and soft tissues. A keyboard that’s angled up toward your eyes may help you see the keys better, but  it may cause you to flex your wrists. Consider using silicon keyboard dots to help you identify the keys by touch instead.

For others, a more radical keyboard might be the right solution.

Some ergonomic keyboards feature prominent humps in the middle to keep your wrists and hands propped up at a more comfortable angle. Others are physically split in half, so your hands can sit farther apart — and potentially alleviate shoulder issues along the way.

Chris Velazco

Plushy wrist pads, meanwhile, may not help much.

“People get them because their wrists hurt,” Amlie said. “But actually the problem … is that you’re resting on your wrists” rather than your forearm.

Wrist pads may come in handy, however, if your wrists dip, breaking that straight line from your forearm. But don’t over-elevate or increase the reach to your keyboard. Also avoid mouse pads with built-in wrist pads unless you’re using a mouse with a trackball.

Your mouse should be a size that allows your hand to comfortably rest on top without having to reach, scrunch or squeeze your fingers together.

Different mouse designs might also help.<b> </b>Vertical mice can help you point and click while keeping your hand in a more natural position, while mice with trackballs make you use your thumb — not wrist — to move your computer’s cursor.

Pay attention to things like the placement of the mouse buttons or scroll wheels, which can force your fingers into awkward positions, Amlie said.

Also beware of <a href="https://www.washingtonpost.com/technology/2024/07/11/holding-smartphone-wrong/" target="_blank">how you hold your phone,</a> as that may hurt your wrists and  eyes.

If you’re going to work from bed, keep it at a minimum, as you’re  probably not going to have the ideal posture or support, said Campello. Another obvious risk: You might fall asleep.

“Working from bed is problematic,” Amlie said. But “if you had to, can you do it in a way that the body is supported and as neutral as possible?”

Add support under your knees, to your lumbar and possibly even neck, depending on your position, said Bulzacchelli. Use a lap desk to prop up your laptop; options can range from models that look like bed tray tables to sturdy cushions that wrap around your body. Some even allow you to adjust the laptop so the screen is higher up. If you can project your screen onto a wall or use a TV at eye level, that may be even better, Amlie said.

Ergonomics is also about how you do your work.

If you’re overly stressed, your muscles will  probably tense, which could lead to pain or injury, Campello said. So take regular breaks. Get up and move. It will not only loosen up your body, but it will help ease your mind.

Consider ways to make your workday easier, said Bulzacchelli. Ask your supervisor if you can have flexibility in how or when you do your tasks. Sometimes, something as simple as turning on a fan or space heater can aid in your comfort and efficiency.

Southern Methodist University, BA in Journalism and Spanish

Danielle Abril covers technology and its impact on workers across industries for The Washington Post.

Danielle Abril

Rutgers University-Camden, BA in English

Chris Velazco covers the technology that shapes people's lives, and offers advice on how best to grapple with it. 

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Best ergonomics tips for work 

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Illustration by Elena Lacey/The Washington Post

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