50 Ways to Stay Well #9 – Office Ergonomics

Did you know that back pain is the leading cause of lost time from work​? Whether you’re sitting at a desk, operating machinery, or lifting objects all day, keeping a healthy back is important. Preventing back injuries is a matter of staying fit and practicing good posture.

I know that at only 32, I deal with chronic neck and back pain from a mere 10 years of sitting at a desk all day. Imagine what it would feel like at 20 years?

In my last year of working in communications, I was approved for a Varidesk stand up desk station and boy did it ever make a HUGE difference in my back pain!

We are all different. Some people have long arms, others have short torsos, others have long legs – our differences are endless, yet many of our workstations look exactly alike. If we spend several hours a day at our workstations, why not make them fit us?

Ergonomics is the science of work. It is possible to eliminate aches, pains, and stresses at work with proper ergonomics. ​

  • Posture: Take frequent short breaks and stand up, carefully stretch, and walk around.​
  • Sitting: Your seat should be tilted forward slightly so the edge of the seat doesn’t dig into the back of your thigh. Your feet should be flat on the floor, directly beneath the knees.​
  • Eyes: Give your eyes frequent rests focusing them on a distant point. While looking as your monitor remember to blink


Fitter First (Active Office Equipment)

Ergonomics 101 (Video)


Office ergonomics: Your how-to guide (Mayo Clinic)

10 Office Ergonomics Tips to Help You Avoid Fatigue (Ergonomics Plus)

5 Ways An Ergonomically-Designed Workstation Can Improve Your Productivity (Business.com)


  • Jessica Kuepfer March 14, 2017 at 7:18 am

    I have a stand up desk at work and it makes a HUGE difference.

    • Rachel March 14, 2017 at 7:01 pm

      I LOVED my stand up station, they really do make a big difference!

  • William N. Lott March 14, 2017 at 10:43 pm

    The post is very useful. My back is often painful. I hope that it will stop now. Thanks for sharing!

    • Rachel March 15, 2017 at 5:43 am

      How you sit greatly affects your back health! I give more tips in this post:

  • Dorothy@ Fitness March 17, 2017 at 6:38 am

    I was of course sitting while reading this post and fixed my posture straight up! Such a useful reminder. Thanks!


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