Optimize Your Workspace In Four Steps

STEP 1: Align your monitor

Sit with good posture at your desk chair and look straight ahead; the very top of your screen should be at eye level. 

Make sure you can see everything on the screen clearly so that you don’t need to lean forward to read text. Additionally, check to see if you are too close; without leaning forward, try and touch your palm to the screen. That’s the closest acceptable distance for most people.

STEP 2: Align your keyboard

Sit with good posture, bend your elbows to a 90-degree angle. That is the perfect height for your keyboard and your mouse. Additionally, avoid using the kickstands available on some keyboards, which force your wrists to bend at an unnatural angle.

STEP 3: Purchase the right chair (or have your employer buy it for you)

This step is the most important; if you are going to spend hours every day in a chair, make sure it is one that isn’t slowly crippling you. Although you are going to strive to sit with a neutral spine at all times, at some point, you are going to relax into your chair and when that happens, you need a chair designed or adjusted with your body in mind. Your chair should have decent lumbar support and adjustable height. When sitting in your chair, your feet should reach the ground with ease and, ideally, the seat should not touch the back of your knees.

STEP 4: Explore standing options

The best way to combat the effects of sitting all day is to sit less. Standing desks are a pricey but effective solution to the sitting problem. Standing allows you more freedom of movement, creates a much easier environment for maintaining a neutral spine, and even burns a few more calories.

However, no matter how well you optimize your workspace, the most important thing is to change positions frequently. Standing the same way for eight hours could give you hip pain just as fast as sitting gives you back pain. Make up an excuse every hour to stretch your legs; your body will thank you for it.