Feel Better at Work: 5 Ergonomic Fixes You Can Make Today

You don’t need fancy equipment to start feeling better at your desk—just a few simple tweaks can reduce pain, boost energy, and improve your focus.

Here are 5 easy, practical ergonomic changes you can make right now—at home or at the office.

1. Fix Your Chair Height

Problem: Your chair is too low or too high, leading to shoulder and neck tension.

Quick fix:

• Adjust your chair so that your elbows are at a 90-degree angle when typing.

• Your feet should be flat on the floor. Use a footrest (or even a shoebox) if needed.

  
  

2. Raise Your Screen

Problem: Looking down at your laptop strains your neck.

Quick fix:

• Your screen should be at eye level.

• Use a laptop riser, a stack of books, or a monitor arm to lift your screen.

• If using a laptop, add an external keyboard and mouse to keep your arms in a neutral position.

  
  

3. Support Your Lower Back

Problem: Slouching causes fatigue and back pain.

Quick fix:

• Place a small cushion or rolled-up towel at your lower back.

• Sit all the way back in the chair, and avoid perching on the edge.

  
  

4. Declutter Your Desk

Problem: Reaching too far for your mouse or phone can strain your shoulder and upper back.

Quick fix:

• Keep your keyboard and mouse close to your body.

• Frequently used items should be within arm’s reach.

  
  

5. Move Every 30–45 Minutes

Problem: Staying in one position too long stiffens your muscles and slows circulation.

Quick fix:

• Set a timer to stand up, stretch, or take a short walk.

• Try this simple stretch: Stand up, interlace your fingers behind your back, and gently lift your arms for 20 seconds.