Ergonomics for the Work Environment

Prolonged sitting can lead to abdominal muscle weakness and hip muscle tightness. These muscle imbalances can affect the way you walk, run and play sports.  Sitting, especially with poor posture, can lead to back, neck, knee and shoulder pain.  Using a desk and computer is a part of so many of our daily routines.  Here are some tips on how to make your work day feel a little more comfortable.

Sitting posture at a standard desk:

  • Choose a chair which supports low back (lumbar) and mid back (thoracic) curves

  • Use a rolled up towel for additional low back support

  • Adjust your chair height so your feet are flat on the floor and your thighs are parallel to the ground

  • Use a small stool or book under your feet if you cannot adjust your chair height

  • Place your mouse on the same level as your keyboard

  • While typing or using the mouse keep your hands at or slightly below the level of your elbows

  • Using a keyboard tray can be helpful for this proper position

  • Place your monitor directly in front of you about an arm’s length away

  • The top of your monitor should be at or slightly below eye level

  • If you cannot adjust the height of the monitor, place a book under the base of the monitor to raise to the proper height

Posture tips for a standing desk:

An alternative to sitting for your work day is using a standing desk.  Here are some pointers for the proper use of a standing desk.

  • Legs, torso, neck and head should be aligned vertically

  • Choose a desk that allows you to keep your wrists straight and your hands slightly below the level of your elbows

  • Place your monitor directly in front of you about an arm’s length away

  • The top of the screen should be at or slightly below eye level

  • Place your mouse on the same level as your keyboard

  • While typing or using your mouse, keep your wrists straight and hands slightly below the level of your elbow




<<<ProAction Pointers>>>
  •  Get up from sitting at least once every 20-30 minutes for at least 3 minutes at a time
  • Use proper posture when you return to sitting: feet flat on floor, thighs parallel to floor, hands at level of elbows, top of monitor at eye level

  • Avoid slouching- use your core!!

  • Stretch those tight muscles as a part of your wo routine (hip flexors, neck, shoulders)

  • Make core strengthening part of your workout routine

Clinic Locations
White Flint Location:
11820 Parklawn Drive
Suite 120
Rockville, MD 20852

Aquatic Therapy Location:
Kids First Pool
4888 Boiling Brook Parkway
Rockville MD, 20852  
Rockville area: 
The Jewish Community Center
6125 Montrose Road
Rockville, MD 20852 

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To reach all clinics:
Phone number for all clinics: 301-881-2273        |         Fax number for all clinics: 301-881-3880