Ergonomics:
Tips and Tricks for a Comfortable Workspace
As osteopaths, we can advise you on how to set up your workspace comfortably, including sitting and standing desks. This is only half of the picture though. Even with the perfect workstation, everyone needs to move! So, get up regularly for micro breaks through the day and ideally, take a walk in your lunch break. This section includes links to blogs with more information about how to set yourself up, but remember the most important tip: MOVE!
Understanding posture and how it affects your spine: Prolonged sitting—especially when combined with bending, twisting, or lifting—is one of the leading mechanical causes of back pain. The spine is designed to be upright, so sitting for extended periods places strain on muscles, joints, and the discs between your vertebrae. In fact, after just 15–20 minutes at a desk or computer, your back muscles begin to fatigue. As they become overloaded, they tighten to protect themselves—eventually leading to discomfort or pain.
Is a Standing Desk Better? Finding balance in your work setup: One of the most common questions we hear is whether a standing desk is the solution. The truth is, alternating between sitting and standing is ideal—aim for about an hour of each throughout your day. This helps reduce strain, improve circulation, and support better posture. If you’re curious to learn more, we’ve written blogs on this very topic;
Move often, sit smart: Frequent movement is key—take micro-breaks every 20–30 minutes and go for short walks to ease muscle tension and boost circulation. Gentle exercise helps deliver nutrients to muscles and flush out toxins, breaking the pain-tension cycle before it builds.
Another powerful way to prevent back pain is to have your desk setup to fit you – ergonomics count. Ideally, a professional assessment of your workstation can ensure everything is tailored to your needs. But if that’s not possible, we’ve compiled some helpful tips—just click the button below.
Workstations are highly individual, so if you have any concerns or questions, don’t hesitate to speak with your osteopath. We’re here to help.
Pr. Alois Brügger, a Swiss neurologist, developed a very simple exercise to activate the muscles weakened from sitting while simultaneously stretching those tightened by this posture.
While sitting in your chair follow these simple steps:
This can be performed once or twice for every 20-30 minutes of prolonged sitting.
