Ergonomic Tips from a Physical Therapist for Office Workers
- Sarah Jane Dorado
- Jul 7
- 2 min read
In today’s digital world, many of us spend hours glued to a screen, hunched over keyboards, and stuck in static postures that our bodies were never meant to hold for long periods.
If you're an office worker, chances are you've felt the stiffness, tension, or even pain that comes with desk work.
The good news? You don’t have to accept discomfort as part of the job.
As a physical therapist, I see firsthand the toll poor ergonomics can take on the body.
With a few simple adjustments and daily habits, you can significantly reduce pain, improve posture, and boost your overall well-being.
Here are my top ergonomic tips tailored specifically for office workers:
Set Up Your Workspace Correctly
Chair:
Sit all the way back with your back supported by the chair’s lumbar support.
Feet should rest flat on the floor (or on a footrest) with knees at about 90°.
Armrests should support your elbows at your sides, bent at 90–100°.
Desk & Monitor:
The top of your screen should be at or just below eye level.
Your monitor should be an arm's length away.
Keep your keyboard and mouse close to your body, allowing your shoulders to relax.
Use the 20-20-20 Rule for Eye Strain
Every 20 minutes, take a 20-second break to look at something 20 feet away. This reduces digital eye strain and keeps your eyes refreshed.
Take Frequent Movement Breaks
Even with the best ergonomic setup, sitting for hours isn’t ideal. Set a timer or use an app to remind you to:
Stand up
Stretch
Walk for a minute or two every 30–60 minutes
Movement keeps blood flowing and prevents muscle fatigue and joint stiffness.
Incorporate Desk Stretches
Quick, simple stretches can make a big difference:
Neck rolls
Shoulder shrugs
Wrist flexor/extensor stretches
Seated spinal twists
Standing back bends
These movements release tension and encourage better posture.
Mind Your Posture
Slouching is common, but it puts strain on your neck, shoulders, and back. Try this:
Ears aligned over your shoulders
Shoulders relaxed (not rounded forward)
Core gently engaged
Avoid crossing your legs for long periods
Invest in Ergonomic Accessories
If budget allows, consider:
A sit-to-stand desk converter
An external keyboard and mouse
A document holder
Blue light-filtering glasses
These can improve comfort and reduce strain during long hours of work.
Listen to Your Body
Pain is a signal — not something to ignore.
If you’re feeling persistent discomfort, consult with a physical therapist.
Early intervention prevents minor issues from becoming chronic conditions.
Final Thoughts
Good ergonomics isn’t just about comfort — it's about productivity, injury prevention, and long-term health. By making small changes to your workspace and developing healthy movement habits, you can transform your workday from draining to empowering.
Your body was made to move. So, treat it well — even while you work.
