Guest Post

Ten tips to ensure a healthy workplace

Workplace wellness is becoming a very popular conversation among employees and employers alike. Managing preventive pain management in the workplace can do much to save both staff and business owner a great deal of time and money. Once an employee experiences pain, for instance in the lower back, due to sedentary work environment, they must seek medical help, which could include missed time from work, decreased productivity during work hours, and medical claims.

On the opposite side of that coin, preventative pain management works to remedy the time and damage resulting from long hours sitting in one position doing repetitive tasks—for example, typing, factory assembly, etc., which can lead to medical conditions such as carpal tunnel syndrome, neck pain and stiffness, chronic lower back pain, eye strain, and even migraine headaches. Simple preventative measures can be taken by employers who choose to install ergonomic desks, for better lower back support, or implement regular breaks for stretching out sore, inactive muscles during the workday.

Here are 10 ergonomic preventative pain management tips to consider in your workplace:

1. Adjust your desk to the right height for you. If your desk is still too high use an inclined foot rest.

2. Adjust your desk chair as well. Your legs should bend at a precise 90-degree angle when you place your feet flat on the floor.

3. When choosing a desk chair with ergonomics in mind, select a chair with good back support.

4. Arm rests are important chair aspects as well and your arms should bend at the elbow and rest on these also at a 90-degree angle.  

5. Place your monitor directly in front of your face. The top of your monitor should be just below eye level. Check for height by extending your arms directly in front of you. Monitors that are too far away will cause you to lean forward for long periods of time, causing the muscles of your chest, neck, back, and arms to strain and remain out of balance.

6. If you type all day long an ergonomic keyboard will be heaven for sore wrists.

7. Your mouse should fit in the palm of your hand properly. Remember, there is not a one size fits all workers.

8. If your job entails talking on the phone while typing, a headset will eliminate neck and shoulder strain (from balancing the phone between your shoulder and ear while you talk and type).

9. Natural lighting is best so workplaces with lots of windows are healthiest for employees’ eyes. If lighting is dim, ensure workers have adequate lighting by removing any harsh fluorescent lighting with track lighting that is easy on the eyes and install desk lamps where necessary.

10. Take frequent breaks throughout the day to move, get the blood circulation flowing in your body, stretch achy muscles as well as the spine. Take the break to also ensure you’re getting enough hydration, as staying well-hydrated will helps your body to detoxify, lubricates joints, and prevents the discs in your back from compressing too much. Compressed discs can cause lower back ache and headaches.

About The Author

Gina M Casillo is a staff writer for Serenity Living Stores, your choice place to buy an Eames chair. She enjoys writing about home décor—especially when it comes to the spaces she’s most intimate with—decorating the perfect play spaces and bedrooms for her two active twin boys, and decorating the ideal work sanctuary.  Thank you very much, Gina, for sending this very informative article.  As one who has done clerical work for a number of years, there is  much truth to the ten tips you mentioned.


  1. There are numerous things one can do that might seem silly at first, only because they’re not the typical ways that people work at their desk. They make a huge difference though. For example, most end up slouching in their desk chairs throughout the day, weakening their abdominal muscles, as well as causing back pain. A preventative measure for this is to ensure you pull your hips back in your chair and sit straight up. As the day goes on though, you must remind yourself to reposition your body. A silly way that’s sure to cause you to sit properly without much thought behind it though is to sit on an exercise ball at your desk. It forces your abs to work, strengthening them, as well as relieving you of back pains.

    To your success,
    Trinity Orthopedics (Hurst, TX)

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