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Setting Up Your Workspace Back To List

Simple Changes That Can Reduce Pain and Avoid Injuries

With so many of us spending our days in front of a computer at work or at home, it’s important to talk about how to optimize our desk setup to avoid pain and injuries. A few small adjustments can make a big difference.

Take a look at this picture below:

workspace setup

Office Ergonomics Desk Setup


Here are a few things to point out:

  • Head and eyes: Their heads are facing directly forward towards the screen. If the screen is too low, consider putting a few reams of paper underneath to raise it up to eye level. If possible, place the screen directly in front of you, instead of off to the left or right.
  • Arms: Their shoulders are not reaching forward- they are instead relaxed at their side. Their elbows are also not reaching forward, but are bent at 90 degrees.
  • Wrists: The wrists are in a neutral position, instead of bent up or downwards.
  • Feet: Their feet are planted firmly on the ground, with their knees and hips also bent at 90 degrees.

Standing Desk Yeah or Nah?

A standing desk can be helpful, but keep in mind that the same rules apply to screen height and arm position.


Now Put These Workspace Tips Into Action

The tips above are good starting points for optimizing your workspace, but remember to keep moving throughout the day! Try to get up and walk around for a few minutes as often as you can, to avoid staying in any one position for too long.


  • Office Locations

    Jersey Physical Therapy serves Middlesex, Somerset & Mercer counties.

    South Brunswick Office

    3228 State Route 27, Suite 2A Kendall Park, NJ 08824
    (732) 297-0032 (p)
    (732) 297-0558 (f)

    East Brunswick Office

    180 Tices Lane East Brunswick, NJ 08816
    (732) 418-7033 (p)
    (732) 418-7011 (f)

    Plainsboro Office

    3 Liberty Street, Suite 1032 Plainsboro, NJ 08536
    (609) 785-5386 (p)
    (609) 785-5388 (f)