Workplace Desk Ergonomics and Why They Are Important

by John Szivecz, Jr, MPT

Back and neck pain have become extremely common in modern society. It is estimated that approximately 80% of people will experience back or neck pain. The likelihood of this increases as we age, and approximately 25% of adults will suffer from chronic back pain. While this sounds grim, the good news is that much of this is preventable with attention to some basics. Many of us now have jobs that require sitting or standing at  a computer. I find that when I discuss the proper fit of a workstation with my patients, many of them are unaware of the basic aspects of what this means to them as individuals. While many advancements have been made to the modern workplace to make desks more comfortable and adjustable, people often do not think about individualizing their desk for optimal posture. In this article I will discuss simple checks you can do to optimize your workstation for your body. 

The most important aspects of each workstation that will set you up for success include: chair height, desk/ keyboard height, and the position of the monitor. 

Chair height: the single most important determining factor in whether you can achieve good posture at your desk is the height of your chair. If it is too low, it is virtually impossible to sit with efficient posture. Why is this important? Because sitting poorly or slouching increases the pressure in the spine by 4-5 times, compared to efficient sitting posture. If it is too high, excessive pressure will be placed on the back of the thighs; increasing sensitivity and reducing blood flow to the feet. The chair should be positioned so that the hips are slightly above the knees; just above parallel. Never below parallel! If a standing desk is being used, the most important aspect becomes the desk height. 

Desk height: the height of the desk should be determined by the height of the elbows bent at roughly 90 degrees. This is regardless of whether you are sitting or standing. This is important because the relationship between the height of the keyboard and the development of shoulder or neck pain is very close. Keyboards that are too low promote slouched posturing. Keyboards too high will likely promote poor shoulder positioning and increase neck stress. 

Monitor position: Optimally, the monitor should be positioned directly in front of you 1 ½ to 2 feet away  with the top of the monitor at approximately eye level. The common usage of laptops has complicated this, as the monitor is much too low for these standards. In these cases, it is highly recommended to use a laptop stand to bring the monitor up to eye level, and a separate keyboard at desk level. It is worth it to make these changes, so your neck and back can be spared the extra stress. 

If you are currently suffering from back or neck pain despite these adjustments, we are here to help! Come in for an examination, and we can help you to work beyond your pain!

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