Ergonomics For Desk Job

  • Derived from two Greek words:
  • "Nomoi" meaning natural laws
  • "Ergon" meaning work
  • Hence, ergonomists study human capabilities in relationship to work demands.
  • While it's most common in those over age of 45, it affects many younger adults as well, often triggered by a work-, accident-, or sports-related injury.
  • Repeated motion injuries are caused by excessive and repeated physical stress on the hands, wrists, elbow, shoulders, neck and back.
  • Similarly, staring at the computer screen for hours on end can strain the eyes resulting in poor eye sight and headache.
  • You may feel awkward doing stretching exercises at your desk.
  • But right now, as you sit there at your computer, you are doing one of the worst things you can do to your body -- you're sitting still.
  • And not only that, but the way you sit and type and hold the phone -- may be wreaking havoc on your bones, joints, and muscles.
  • And not only that, but the way you sit and type and hold the phone -- may be wreaking havoc on your bones, joints, and muscles.
  • "We're seeing more things than carpal tunnel; those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It's a huge problem."

What to do ?


  1. Warm up & stretch before activities that are repetitive, static or prolonged
  2. Take frequent breaks from ANY sustained posture every 20-30 minutes
  3. Respect pain- positions or stop painful activity
  4. Recognize early signs of inflammatory process, & take steps early
  5. Maintain erect position of back & neck with shoulders relaxed
  6. Position equipment & work directly in front of and close to your major tasks
  7. Keep upper arms close to the body, elbows 90-100 degrees
  8. Keep feet flat on floor, upper body weight resting on "sits bones"
  9. Wrists as neutral as possible; safe zone for wrist movement is 15 degrees in all directions
  10. Avoid bending neck forward for prolonged periods of time
  11. Avoid static positions for prolonged time; muscles fatigue---MOVE to circulation!

Neck Exercise 1: Head rolls

  • Gently lower ear to shoulder and hold for 10 seconds.

  • Repeat on the other side. Do this several times. Remember to do this gently and do not jerk your neck.

Neck Exercise 2: Head turns

  • Turn head slowly to look over left shoulder and hold for 10 seconds. Repeat on the other side. Do this several times


Neck Exercise 3: Chin tucks

  • Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Hold for 10 seconds and repeat several times.


Shoulders Ergonomic Exercises

  • Shoulder Exercise 1: Shoulder rolls
  • Circle shoulders forward several times, then backwards. Repeat 3- 5 times.


Shoulder Exercise 2: Shoulder Stretch

  • Stretch arm above head, cradle elbow with hand and pull elbow behind the head. Hold for 10 seconds and repeat.


Shoulder Exercise 3: Shoulder Arm Swing.

  • Get up from your desk, walk to an open space and swing one arm forward like a windmill. Swing it backwards. Now practice on the other arm. Repeat several times.

Wrists, hands and Arms Ergonomic Exercises Wrist Stretch Exercise 1:

  • Interlace fingers, palms outwards and straighten arms in front. Hold for 10 seconds and repeat several times.

  • Wrist Rotation Exercise 2:
  • Rotate wrists clockwise for 30 seconds than rotate them anti clockwise.

Ergonomics Eyes Exercises

  • Every 20 minutes working at the screen, look out the window at a distant object for 10 seconds.
  • Place a picture of rolling hills or a forest (picture has to be mostly green) and rest your eyes by staring at it for a while.
  • Use these eye relaxing pictures, print them out at your computer or get them printed at a photo developing center.


Relieve Back Pain With Stretching Exercises at Your Desk

  • Aches and pains, not to mention the weight gain that can result from hunching over your desk all day, are just the beginning. "People shouldn't be complacent about moving just because they're not obese."
  • "There are a lot of skinny people who, because they don't exercise for strength and balance, are osteoporotic fractures waiting to happen."
  • Just stand up and sit down -- no hands
  • Substitute exercise for sitting -- while you work
  • Shrug your shoulders -- to release the neck and shoulders. Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.
  • Loosen the hands with air circles
  • Release the upper body with a torso twist. Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.
  • With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer.
  • Slowly come back to facing forward.

Do leg extensions -- work the abs and legs

  • Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.
  • Flex and point your toes five times. Release.
  • Repeat.

Stretch your back with a "big hug"

  • Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.
  • Breathe in and out, releasing the area between your shoulder blades.

Cross your arms -- for the shoulders and upper back

  • Stretch your back and shoulders with a "leg hug"
  • An ounce of Prevention is worth a pound of cure !

Leave a Comment

* identifies mandatory field

Do you have any kind of ideas for composing write-ups? That's where I constantly struggle and also I simply wind up gazing empty screen for long time.


Hi there! Such a nice write-up, thanks!

Suman singh

V useful information in todays lifestyle..,








This is a very good article.

This is a very good article.

This is a very good article.