March 16, 2022

We spend the majority of our waking hours working  … whether that be in a home office or traditional company setting, many of us find ourselves behind our computers for hours at a time.

Increasing in popularity over the past few years, standing desks have offered the capability to continue working while interrupting sitting time.

But whether you’re Team Stand or Team Sit, your body’s positioning is important to pay attention to, so that we don’t end our workdays feeling strained, and in pain.

Your Chair

Choose a chair that supports your spinal curves. No BODY is the same, so choosing what best fits you will be supportive AND comfortable.

You should ALSO adjust your chair so that your feet rest flat, and your thighs are parallel with the floor. This will alleviate any stress on our supportive joints — and keep blood flowing.

If you don’t have access to an adjustable chair, or maybe your tall workstation causes you to raise the height of your chair, use a footrest to keep your body in the preferred alignment.

Keyboard & Mouse

While typing or using your mouse… keep your wrists straight… your upper arms close to your body… and your hands at, or even slightly below the level of your elbows… Reaching too far forward to use these items will rotate your shoulders, causing upper back pain.


While standing OR seated, you don’t want to reach or lean forward for extended periods of time. For every inch that the head comes forward, the spine feels like it has taken on an extra 10 pounds – which puts major tension on your muscles.

Monitor or Computer Screen

It is important to keep your eyes in line with the screen you focus on most… Instead of looking too high, or too low… which can cause headaches due to the strain on your neck… try stacking books underneath your monitor to lift it up, or using the adjustable settings to bring it lower.

If you are a multi-monitor user, assign certain apps to a specific screen. If you are on your email or editing spreadsheets all day long, put it on the monitor that will support the posture tips previously mentioned. Other apps that are seldom used can go on a separate monitor so that you aren’t looking sideways all day.

Ultimately — while you make these changes do them slowly and for short periods of time – maybe 5 minutes every hour to start. Your body has been used to its current positioning for so long that changing to a healthier posture may not feel comfortable at first. It will take time to adjust but you will feel so much better in the long run.

Kinetiq Health presents Better Health in 90, a video series of health tips in about 90 seconds from our expert clinical and population health management team.

In this Better Health in 90 video, Kinetiq Health Specialist Kelsey Van Paris discusses workplace ergonomics.

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