By Prem Parmar | Feb 9th, 2021
Posture and Ergonomics
Tips and suggestions to improve workplace and home ergonomics
I've had some friends and patients ask me about recommendations on posture and ergonomic set up since working from
home can pose some unique challenges. I thought I'd consolidate some of the information I've come across and
literature on the subject to summarize some concepts.
There is no perfect posture, so get moving!
Any sustained posture will cause increased stress on the structures required to hold that position.
Taking breaks more frequently throughout the work-day has been shown to be more
beneficial than conventional work-breaks in healthy workers to prevent work-related neck pain and improve energy
levels throughout your day2.
Suggestion: Leave reminders on your phone or computer to take a
standing or stretch (or even dance) break approximately every 30 minutes.
Monitor height
Monitor height affects resting neck position. Low monitor angle was shown to be a
favoured intervention compared to high monitor angle for the general population in preventing neck pain1.
Suggestion: Adjust monitor to arms length distance
and monitor height so that you are approximately eye level with the top of the monitor.
Chair height
Chair height has an affect on the resting position of your lumbar spine, pelvis, and hips. Having your chair
height too low can lead to shortening of the hip flexors and cause the low back to curve out of neutral spine.
Suggestion: Chair height should be adjusted to have
knees in line with the hips, and boxes or a step stool on the ground
to support your feet if your feet don’t reach the ground.
Lumbar Support
Sitting for extended periods of time will often lead to excessive lumbar kyphosis (forward bending), and
although this is a normal movement of the spine, extended periods in this position are not optimal2.
Suggestion: Roll up a towel or jacket
and place it between your chair and lower back to support low back curvature.
Exercise!
Neck/Shoulder strengthening as well as whole body
light resistance training were shown to be beneficial in office workers symptomatic
with neck pain1. These exercises can also be great way to strengthen the neck and shoulder
girdle muscles to prevent forward head posture and positions that stress the neck, thoracic spine, and shoulders.
References
- Chen X, Coombes BK, Sjøgaard G, Jun D, O’Leary S, Johnston V. Workplace-based interventions for neck pain in office workers: systematic review and meta-analysis. Physical therapy. 2018 Jan 1;98(1):40-62.
- Embodia Academy Online Course: “Work from Home Ergonomics” by Dr. Jonas Eyford