Ergonomics
Ergonomics is the study of people's efficiency in their working environment and is something that each person has control of in their workspaces
Humans are hominids and are not meant to be sedentary creatures. We descend from nomadic cultures and our bodies are meant to move throughout the day.
At some point, for whatever silly reason, we decided that working behind the confines of a desk was a good thing and now we need to do what we can to combat that.
This yoga routine from Yoga with Adrienne may be helpful to perform in your office space to help loosen things up. It’s a relatively quick routine designed to get you moving after sitting at your desk for extended periods of time.
The checklist below can be used to help guide you to remedying some of the most common issues in the workplace.
Office Ergonomics Self-Assessment Checklist
1. Chair Setup
- Feet rest flat on the floor or on a footrest.
- Knees at approximately 90°; thighs parallel to the floor.
- Back supported with lumbar support.
- Avoid sitting on your foot or crossing legs for long periods.
2. Keyboard & Mouse
- Elbows at about 90° and close to your body.
- Wrists straight; avoid planting wrists on wrist rests.
- Mouse positioned at the same level and close to the keyboard.
- Light touch on the keyboard; avoid excessive force.
3. Monitor Position
- Middle of monitor at or just below eye level.
- Monitor about an arm’s length away.
- Minimal glare or reflection on the screen.
4. Work Surface
- Work surface height appropriate for seated posture.
- Frequently used items within easy reach.
5. Posture & Movement
- Shoulders relaxed, not raised or hunched.
- Neck in a neutral position (not bent forward or backward).
- Take breaks or change positions every 30–60 minutes.
6. Lighting & Environment
- Lighting adequate without causing glare.
- Monitor brightness and contrast adjusted for comfort.
Quick Red Flags
- Persistent discomfort in hands, wrists, shoulders, neck, or back.
- Frequent twisting, reaching, or unsupported posture.
- Glare or poor lighting causing eye strain.
Tip: If you check “No” for any item, consider adjusting your setup or requesting ergonomic accessories.