Ask an Expert: Posture, Ergonomics, and Office Setup

When it comes to creating a comfortable and productive workspace, few things matter more than proper ergonomics. Yet, many people struggle to find the right posture, chair height, or desk setup that actually feels good for long hours of work.

To help clear up the confusion, we sat down with an AnthroDesk ergonomics expert to answer some of the most common questions about posture, workspace setup, and everyday comfort.

Q1: What exactly does “ergonomic” mean when it comes to office furniture?

A: Ergonomics is all about designing tools, furniture, and environments that support the human body’s natural movement. In the office, this means creating a setup that helps you maintain proper posture, reduces strain, and boosts productivity.

For example, an ergonomic chair supports your spine’s natural curve, and an adjustable sit-stand desk allows you to alternate between sitting and standing — both key to preventing fatigue and discomfort.

Q2: How should I sit at my desk to maintain good posture?

A: Start by sitting all the way back in your chair with your feet flat on the floor and your knees at a 90-degree angle. Your back should be supported by the chair’s lumbar curve, and your shoulders should feel relaxed — not hunched.

Your monitor should be roughly at eye level, and your keyboard and mouse should allow your elbows to rest comfortably at your sides. If your chair or desk doesn’t match your height, consider adding a footrest or keyboard tray to keep everything in alignment.

Q3: I get neck and shoulder pain when working. What could be causing it?

A: Neck and shoulder pain often come from poor monitor placement or slouching forward to see the screen. If your monitor is too low, your neck constantly tilts down, causing strain.

Raise your monitor so that the top of the screen is at or slightly below eye level. If you’re using a laptop, add a laptop stand or external monitor mount to position the screen properly, and use an external keyboard and mouse for comfort.

Q4: How often should I switch between sitting and standing during the day?

A: The ideal balance is often referred to as the “20-8-2 rule” — for every 30 minutes, sit for 20 minutes, stand for 8, and move around for 2.

Using a sit-stand desk makes this much easier, as you can quickly adjust your position throughout the day. Standing periodically helps improve circulation, reduces stiffness, and keeps you more alert. Just remember to use an anti-fatigue mat when standing to minimize pressure on your legs and feet.

Q5: Can I make my existing office setup more ergonomic without replacing everything?

A: Absolutely! You can make small adjustments that have a big impact. Try these simple upgrades:

• Add a lumbar cushion for lower back support.

• Use a footrest if your feet don’t reach the floor comfortably.

• Elevate your monitor with books or a stand.

• Position your mouse and keyboard so your wrists stay straight.

• Improve your lighting to reduce eye strain.

These tweaks can transform your workspace without the need for a full overhaul.

Q6: What are the signs that my workstation isn’t ergonomically sound?

A: If you experience numbness, stiffness, headaches, or fatigue, your workspace might need adjustments. Other common signs include:

• Constantly adjusting your posture to get comfortable

• Neck or shoulder tension

• Tingling in your hands or wrists

• Difficulty focusing after long periods of sitting

An ergonomic setup should feel natural, not forced. If you’re constantly shifting or straining, it’s time to reassess your setup.

Q7: Are standing desks really better than sitting all day?

A: Standing desks aren’t necessarily “better” — they’re about balance and movement. Sitting all day can lead to stiffness and poor circulation, but standing too long can also cause fatigue.

The goal is flexibility. A height-adjustable desk allows you to change positions easily, supporting both sitting and standing work throughout the day. Pair it with a supportive chair, anti-fatigue mat, and monitor mount for a complete ergonomic solution.

Q8: How can I make my home office more ergonomic on a budget?

A: You don’t need a big budget to build an ergonomic workspace. Focus on adjusting what you already have:

• Use firm cushions for support.

• Stack books to raise your monitor.

• Take regular stretch breaks.

• Repurpose household items like footstools for better alignment.

Then, gradually upgrade key pieces — start with a chair or desk that offers adjustability. Small changes can make a big difference in comfort and productivity.

Final Advice from the Expert

Creating an ergonomic workspace isn’t just about fancy furniture — it’s about listening to your body and making small, thoughtful adjustments. Whether you’re at home or in an office, the right posture and tools can transform how you feel and perform every day.

Explore AnthroDesk’s full range of ergonomic desks, chairs, and accessories designed to help you build a workspace that supports your health, focus, and success.