Office Ergonomic Tips

When it comes to working an office job, there are a lot of things at your station that can cause discomfort. You probably already know that your posture could use some improvement, but there are also other details that can contribute to your well-being in the office.

Back SupportOffice Ergonomic Tips, DeFalco Family Chiropractic, Auburn, MA

When you sit in a chair for eight or more hours in a day, a lot of damage can be done to your back. Make sure that the chair you’re sitting in is supporting your back. It should include padding that pushes your back forward, angling that goes up to 90 degrees, and a backrest that is between 12 and 19 inches wide. These few features can help to support your back and prevent any future pains.


It may sound silly, but you should always have your feet planted flat on the ground. If you are in a situation where your feet can’t quite reach the floor, you should place something under you to act as a stool. This can be an actual stool or just some papers that fill the gap. This will help improve your posture and put less pressure on the rest of your body.


In order to reduce strain on your neck and shoulders, adjust your armrests to a comfortable position. They should be locked in so that your shoulders are slightly lifted. Having your shoulders lifted slightly prevents any weight to be put onto them.


Your chair shouldn’t be any lower than just allowing your feet to be flat on the ground. At the same time, you want to make sure that your eyes are in line with the top of your computer monitor. This is very important if your work involves using a computer all day. You need to make sure that you aren’t straining your eyes or neck by looking down or up all day. If this adjustment causes your feet to rise off the ground, make sure to place something under them so they stay flat.


Your posture at your desk is the most important thing to remember and it involves all of the previous tips. Without the correct posture, you will find yourself having aches and pains from the way you sit. Make sure that your elbows are forming a 90 degree angle, keep your shoulders upright and not hunched forward, and keep your neck straight so you aren’t looking up or down all day. You have to make sure that you are sitting correctly in order for any of these tips to help you stay healthy.

There are many items to take into consideration when looking into ergonomics in the office. They are all important to making sure that you stay healthy and comfortable while at work. At, DeFalco Family Chiropractic located in Auburn, MA, we offer a variety of services such as adjustments, decompression, soft tissue therapy and many others. Be sure to contact us to set up an appointment and get rid of any discomfort you have, and start fresh with these tips.