Please note: This information is educational and not a substitute for medical advice. Check with your provider before starting a new exercise or self-care routine, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
What it is
Ergonomics means fitting your work and home setup to your body. Small changes to your chair, screen height, phone habits and lifting technique may reduce strain on the neck and back.
There is no single perfect posture. A helpful habit is changing position often.
How it may help
Mayo Clinic recommends setting up your workstation so your feet rest flat, your knees are about level with your hips, the top of your screen is at or slightly below eye level and your elbows stay close to your body.[1]
Lifting with your legs, keeping the load close and avoiding twisting may lower strain on the back. Regular movement breaks matter as much as the setup itself.[1][2]
Results vary from person to person. These approaches are meant to complement, not replace, the care plan from your provider.
Starter routine
1. Sit back, supported
Sit all the way back in your chair with your lower back supported (a small pillow or rolled towel can help). Feet flat, knees about level with hips.
Avoid the slump
2. Screen and phone at eye level
Raise your monitor so the top is at or slightly below eye level. Hold your phone up instead of bending your neck down.
Chin back, not forward
3. Move every 30–45 minutes
Stand up, walk for a minute or do a gentle stretch. Set a timer if it helps.
1–2 minute break
4. Lift with your legs
Stand close to the object, feet apart. Bend your hips and knees, keep your back straight and lift by straightening your legs.
Not this → this
5. Carry close, turn with your feet
Hold the load close to your body. To turn, step your feet around instead of twisting your back.
Load close to your belly
Illustrations move gently between positions. If your device is set to reduce motion, they stay still.
Safety tips
- Use a headset or speaker for long calls instead of holding the phone with your shoulder.
- Keep frequently used items within easy reach.
- Get help or use a cart for heavy or awkward loads.
- A standing desk may help some people; alternate sitting and standing rather than standing all day.
Stop and call your provider if you notice:
- New weakness, numbness or tingling in a leg or arm, or numbness in the groin or inner thighs
- Loss of bladder or bowel control (call 911 or go to the emergency department)
- Chest pain, shortness of breath, dizziness or fainting
- Sharp pain that is clearly worse during or after the activity and does not settle within a day or two
- Fever, unexplained weight loss, or pain after a fall or injury
Mild soreness that fades within a day is common when starting something new. Sharp, spreading or worsening pain is not.
Watch and learn
Video: “9 Tips for a Healthy Ergonomic Workstation - Mayo Clinic” from Mayo Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Mobile Devices and 'Text Neck'” from Cleveland Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Yoga for Arthritis : Healthy Alignment for Sitting and Standing : Johns Hopkins Arthritis Center” from Johns Hopkins Rheumatology on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Captions: press the CC button in the video player to turn on captions. Some captions are generated automatically by YouTube and may contain errors.
Conditions this may help with
Sources
This information is educational and not a substitute for medical advice.