Do you frequently end the workday with tired eyes, an aching back, sore arms and wrists, or a stiff neck? If you suffer from any of these symptoms, you may be a victim of poor workplace ergonomics.

Creating an ergonomic workspace will help reduce the number of repetitive stress injuries (RSIs) or work-related musculoskeletal disorders (WMSDs) you sustain. And doing simple yoga exercises at your desk will help keep your body relaxed and your joints loose, which will also reduce injuries.

Creating an Ergonomic Workspace

Here’s how to arrange your computer and workstation in a manner that will reduce repetitive stress injuries:

  • Monitor should be 20-26 inches from your eyes, and monitor screen should be clean and positioned to minimize glare.
  • Table should be 25-29 inches high.
  • Chair should support lower back, thighs should be horizontal to the floor, and feet should be flat on the floor (use a stool if necessary).
  • Elbows should be parallel with your keyboard.
  • Forearms should be parallel with the floor.
  • Wrists should remain straight while you are typing.
  • Items you use most frequently should be within easy reach so you don’t need to bend or stretch for them.

Yoga Stretches

Ever wonder why you go home from work at night feeling like an over-wound clock? It probably has a lot to do with your muscles tightening up as you work. To help relieve that discomfort, try out one or more of these sites for an at-your-desk yoga break:

Desktop Yoga

Keyboard Yoga

Yoga for Beginners