Chronic sloucher? Waiting for your watch to tell you it’s time to move? Working from a desk all day sets you up to take the easy way out at every turn, spending your 9-to-5 in one spot with nothing more than a few bathroom breaks. While staying put may seem effortless, is it really painless?

Head, shoulders, back, or wrists – we’ve all experienced some sort of discomfort while at our desks. Sitting hunched over a computer, typing furiously, and staring at screens all day can wreak havoc on our bodies, both in the short term and long term.

So what can you do to prevent those daily aches and pains while giving your brain and body the boost they need? We’re dropping a few ergonomic tips that can be easy to implement and that will help make difference in your day.

Now that you have an idea of how ergonomics can play a positive role in your workday, think about a moment in the last week where you've thought to yourself: “My ___ hurts.” Are there a few things that come to mind? We’re breaking down each of these pain points to provide ergonomic tips and ideas that will have your body and mind working together in no time.

Remember all those times your mom told you to sit up straight? She wasn’t wrong. Poor posture can be the ultimate killer when it comes to neck pain. Advancements in technology have us looking down at phones and computer screens far too often. The best thing you can do is sit or stand in a centered position while keeping your head upright and your screen at eye level. There's one exception: People who wear multi-focal lenses usually need the screen lower.

If your screen is too far away from you, you may have a tendency to poke your head forward. Be sure to keep your monitor about an arm’s length away, encouraging your head to stay in a neutral position.

What should I invest in?
An adjustable ergonomic office chair with effective lumbar support can help

you comfortably maintain the proper posture you need throughout your day. If screen height is an issue, a monitor arm can give you the freedom you need to move your screen where you want it.

If you experience back pain, you are certainly not alone. In fact, back pain — specifically lower back pain — is one of the most common medical problems among adults. The lower part of your back does a lot of heavy lifting, yet it has fewer vertebrae than your neck and mid-back.

So how can you reduce back pain while working?
Consistent movement and maintaining an upright position can make a huge difference and release compression on your lower vertebrae. Make sure your chair is at a height where your feet can be flat on the ground with a 90-degree angle at the hips and knees. You should also have clearance under your work surface where your legs have freedom to move without grazing the bottom of the surface.

What should I invest in?
An adjustable chair that can support you in upright, reclined, and forward tilt positions can make a huge difference for your back. A sit-to-stand desk will encourage movement during working hours, which is necessary to realign your spine throughout the day.

Be sure to position your wrists and forearms so they’re nearly straight (not tilted up or down) as you type. Your keyboard and mouse should be placed where your arms can remain relaxed and at a 90-degree angle at the elbow. You’ll also want the height of your work surface and armrests to provide enough support so that they sit comfortably without pressure points.

What should I invest in?
An office chair with an adjustable seat and arms (better yet, 4D arms) can give you all the adjustments you need to protect your wrists. Pair it with a sit-to-stand desk that can complement the adjustments of your chair and provide a resting point when standing.

Your hips need movement to stay healthy. Not only will moving consistently throughout your day help prevent tight hips, but prioritizing your posture will do wonders too.

Sit up straight with added back support to maintain a torso-to-thigh angle of 90 degrees or greater. Keep your legs uncrossed with your feet flat on the floor (or on a footrest or an ottoman) as often as possible. Your work surface should also give you enough clearance underneath for your legs to to move around. Last but not least, don’t forget to get up. Stand in sessions that last 15 minutes or less, and increase that time throughout the day. Also consider hip-friendly stretches to keep you feeling relaxed.

What should I invest in?
A sit-to-stand desk is the obvious choice to incorporate movement in your day while staying on task. A programmable paddle can make your habits even easier, reminding you to move when you've been sitting too long.

To no one’s surprise, excessive amounts of time spent sitting and staring at screens can also lead to debilitating headaches. When your posture suffers, you build tension in your neck and shoulders, which leads to strain above the neck.

Setting up your computer screen to have the top of your monitor sit at or just below eye level can help you maintain proper posture and stay centered. Your screen should be no farther than an arm’s length away. Perhaps one of the easiest things you can do is let natural light in. According to a study reported in the Ergonomics International Journal, workers exposed to natural light reported more than a 50 percent reduction in eye strain, headaches, and incidents of drowsiness compared to those who didn’t.

What should I invest in?
An adjustable monitor or monitor arm will ensure not only your head and neck are aligned, but your entire body. If natural light isn’t an option, a task light that helps minimize eye strain rather than add to it can counteract blue light. While you’re at it, why not go with a speaker-enabled light that can create the ultimate ambience with your favorite music?

These ergonomic tips will have you well on your way to a more comfortable and effective workday. We design, develop, and test everything we make with your comfort, health, and well-being in mind. Let us help you discover how ergonomics can improve your life and your work.