Workplace Ergonomics – Optimizing Your Workspace for Spinal Health

Many of us spend hours at a time sitting at our desks in the fast-paced digital era of today, frequently ignoring our spinal health. Poor ergonomics and posture can have a variety of negative effects, ranging from short-term pain and discomfort to long-term problems with the health of the spine. However, we can greatly reduce these dangers and open the door to a more cozy and effective working environment by proactively improving our workplaces for spinal health. Hence, the team at Broadview Spine & Health Centre would like you to know how to optimize your workspace to improve your spinal health.
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Computer Monitor Position

Place your monitor at eye level immediately in front of you. The top of the screen should be at eye level or just below it. To do this, use a monitor stand, raise your chair or desk, or both. By changing the screen's angle and turning down the overhead illumination, glare and reflections can be prevented. Keep your distance from the monitor comfortable. To lessen eye strain, it is typically advised to keep it at arm's length (about 20 inches or 50 centimetres). For simple reading, change the display and font settings as necessary.

Desk Configuration

Your desk's height should be adjusted to allow for a comfortable typing position with your elbows at a 90-degree angle. Your wrists ought to be supported by a wrist rest and should be straight. To reduce reaching, keep the keyboard and mouse near your body.


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Chair Selection

Select a chair that can be adjusted to provide your lower back (lumbar area) with the correct support. Armrests, a backrest, and a height adjustment should all be included. Your feet should be flat on the ground or on a footrest while you sit with your back against the chair.

Mouse and Keyboard Positioning

Keep your mouse and keyboard at a level where your arms may rest comfortably next to your body. During use, your wrists shouldn't be bent upward or downward. They should be straight. If required, think about using an ergonomic keyboard or mouse.


Make sure your desk has adequate illumination to prevent eye fatigue and excessive glare. If feasible, utilize indirect lighting or movable task lighting to give appropriate illumination without casting shadows or creating reflections.

Standing & Movement

To alternate between sitting and standing during the day, think about including a standing desk or adjustable desk converter. Take regular pauses to stretch, go for a stroll, or do some easy exercises to improve blood flow and ease tension in your muscles.

Organize your Workspace

To prevent needless bending or stretching, keep commonly used things close at hand. Utilizing a document holder will help you avoid often looking down or twisting your neck by keeping reference items at eye level.

Posture and Body Mechanics

Keep your shoulders relaxed, sit up straight, and avoid slouching or hunching forward to maintain excellent posture. Consider utilizing a lumbar roll or a chair with strong lumbar support. To stabilize your spine, contract the muscles in your core.

Regular Rest Periods and Exercise

Every hour, take a little pause to get up, stretch, and walk about. To release tension and increase flexibility, perform exercises that focus on your back, neck, and shoulders, such as shoulder rolls, neck stretches, and back extensions.

Broadview Spine & Health Centre - Advanced Spine Health Clinic in Ottawa

Prioritize spinal health at work to lower injury risks and boost well-being. Implement ergonomic changes at your workstation for comfort, productivity, and long-term spine health. Contact Broadview Spine & Health Centre for expert spinal care and ergonomic improvement. Say goodbye to back pain and start your journey to a healthier spine today.