Make your job less painful, at least physically

“People are asking what the workplace of the future will look like,” says Kristin Amlie, a senior ergonomist and program director for ergonomics and human factors at the University of California, San Francisco. Before the pandemic, people worked from a single desk in the office. “Now, it might be a hot desk or a different desk every time, plus a desk at home.”

Here are five tips from ergonomics experts to create a more comfortable and less painful work environment.

Your workspace shouldn’t require you to bend, squint, crouch, or contort awkwardly to get your work done.

Your desk should be spacious enough that you can comfortably reach all your devices and have an arm’s length between you and your computer screen, said Marco Campello, associate clinical professor and director of the Langone Occupational and Industrial Orthopedic Center at New York University. Otherwise, you could suffer from eye strain and fatigue. The desk should be 26 to 30 inches deep and allow you to rest your forearms, rather than your wrists, when you type, Amlie said.

To get the ideal height, you can choose a desk that can convert from sitting to standing, but don’t feel like you have to splurge. Just make sure your desk is at a comfortable height, says Maria Bulzacchelli, director of the undergraduate program in public health studies at Johns Hopkins University, who researches injury prevention. You can always take standing breaks away from your desk, which, as a bonus, also helps rest your brain.

Ideally, the top of your screen should be at eyebrow level, and if you use multiple monitors, your main screen should be directly in front of you, Campello said. If you primarily use a laptop, don’t just set it on a table and look over it: Prop it up on a stand and use a separate keyboard and mouse so you don’t have to stretch them out. (Also consider a portable folding stand, if you frequently move between desks or locations.) You can also make a stand from stacked boxes or books if needed, Bulzacchelli said.

Check whether you need an extra desk lamp or reposition your desk or screen to avoid glare, experts advise.

If you spend most of your day sitting, invest in a quality chair.

Finding the right model is easier said than done, but look for one that lets you adjust the seat height and tilt, the backrest angle, and the armrests (if you want arm support).

According to the Mayo Clinic, your knees should be about level with your hips. And you should be able to fit two or three fingers between the back of your knee and the edge of the seat, Campello said.

The height of your chair should allow your elbows to bend at a 90- to 110-degree angle to rest on your desk, and your feet should be flat on the floor, experts say. You may need a footrest or cushion to do this, but remember that your feet need plenty of room. The back of your chair should provide enough lumbar support so you can sit comfortably upright and have the ability to lean back. Some chairs have adjustable lumbar support, but you can always add a cushion separately.

Readjust your chair regularly, advises Campello. After you sit and stand up from your chair, the settings may change.

According to Amlie, the ideal chair for everyone varies depending on a person’s size and support needs. But if you find yourself rubbing your neck, back, or shoulders throughout the day, you may need a change.

“Listen to your body,” Bulzacchelli said.

The way you position your arms can cause wrist pain.

You should be able to draw a relatively straight line from your forearm to the middle of your hand, Amlie said. Bending or putting pressure on your wrists can strain your tendons and soft tissues. A keyboard tilted toward your eyes can help you see the keys better, but it can force you to flex your wrists. Consider using silicone keyboard pads instead to help you identify the keys by touch.

For others, a more radical keyboard might be the way to go.

Some ergonomic keyboards feature prominent bumps in the middle to keep your wrists and hands at a more comfortable angle. Others are physically split in half, allowing your hands to spread further apart, potentially alleviating shoulder issues along the way.

Plush wrist rests, on the other hand, might not be much help.

“People have this problem because their wrists hurt,” Amlie says. “But really, the problem is that you’re resting on your wrists” rather than your forearm.

Wrist rests can be helpful, however, if your wrists sag and interrupt the straight line between them and your forearm. Just don’t elevate them too much and don’t increase the reach of your keyboard. Also avoid mouse pads with built-in wrist rests unless you’re using a trackball mouse.

Your mouse should be a size that allows your hand to rest comfortably on it without having to reach, scrunch, or squeeze your fingers together.

Different mouse designs can also be helpful. Vertical mice can help you point and click while keeping your hand in a more natural position, while mice with trackballs require you to use your thumb, not your wrist, to move your computer’s cursor.

Pay attention to things like the placement of mouse buttons or scroll wheels, which can force your fingers into awkward positions, Amlie said.

Also, be careful how you hold your phone, as it could hurt your wrists and eyes.

If you’re working in bed, keep it to a minimum, as you likely won’t have ideal posture or support, Campello said. Another obvious risk: You could fall asleep.

“Working from bed is problematic,” Amlie said. But “if you had to do it, could you do it in a way that the body is supported and as neutral as possible?”

Add support under your knees, in your lower back and maybe even your neck, depending on your position, Bulzacchelli said. Use a laptop desk to prop up your laptop; options can range from models that look like bed trays to sturdy cushions that cradle your body. Some even let you adjust the laptop so the screen is higher. If you can project your screen onto a wall or use a TV at eye level, that can be even better, Amlie said.

Ergonomics is also about how you do your job.

If you’re too stressed, your muscles are likely to tense up, which could lead to pain or injury, Campello said. So take regular breaks. Get up and move around. Not only will this relax your body, it will also help soothe your mind.

Think about ways to make your workday easier, Bulzacchelli advises. Ask your supervisor if you can be flexible about how and when you perform your tasks. Sometimes something as simple as turning on a fan or heater can help keep you comfortable and efficient.