Ergonomic Office Setup

Whether you work from home, in the office, or a combination of both, it is important for your overall physical health to have an appropriate setup to avoid long term consequences of an improper workstation. Over time, poor posture or an ill-fitting desk chair could lead to unwanted pain or discomfort. Here are a few ergonomic workstation setup ideas:

• Desk Chair: Your feet should be able to rest flat on the floor and your chair should provide back or lumbar support. Consider adding a lumbar support pillow or a footrest to help improve your posture.
• Desk Height: Your wrists and hands should fall in a neutral position with your back in an upright position, and as you gaze straightforward at your monitor, your eyes should align with the top third of your monitor.
• Lighting: Ensure your space is well lit by natural lighting or adding a desk lamp to avoid eyestrain.  
• Take a Break: Stand up at least once an hour to allow increased circulation and to prevent muscle stiffness.

For more information on an appropriate workstation setup or ideas on how to implement small changes check out the Centers for Disease Control and Prevention’s Working from Home blog.

If, over time, you experience pain while working, consult your doctor. For more information on employee resources, please send an email to worklife@hq.dhs.gov.