Use a ball as a chair.

The exercise ball, or Swiss ball, is a dynamic tool that can provide many health benefits when used as a chair. Envision your basic office chair as a cast, or a brace: it keeps your body static, so your core muscles – which are the basis for your posture - become weakened. Moreover, this static sitting position does not allow you to maintain a good relationship with gravity, so that your body “sinks” over time, causing you to slouch and sit in awkward positions to relieve the pressure on your spine. The ball as chair, though, is an active surface, and sitting actively leads to improved posture, core strength and body awareness. The dynamic motions created by sitting on a ball helps relieve the pressure of gravity, and the freedom of movement afforded by sitting on a ball allows your spine to find its optimal posture. You'll make minute adjustments to your position while you sit on the ball, and these help improve circulation, which helps keep inter-vertebral discs healthy. Moreover, the instability of the ball and the lack of a backrest encourage the use of stabilizer muscles in our core, and increased core strength translates to better posture.

Use the Armrests on Your Ergonomic Chair to Relieve Neck and Shoulder Strain

Don't ignore the armrests on your ergonomic desk chair. Resting your forearms on the armrests should lift your arms slightly at the shoulders and relieve some of the neck and shoulder strain that accompanies extended sitting. The armrests should be at a height that puts your forearms at about a 90-degree angle to your torso.

Don't Be a Slouch; Use Ergonomic Seating

Sitting in office chairs for extended periods of time is a static posture that puts pressure not only on the back, but the neck, shoulders, arms and legs. Ergonomic seating, whether in an ergonomic desk chair or a ball chair, can prevent discomfort and correct the natural tendency to slouch after sitting for long periods of time.

Set your keyboard up correctly to reduce your chance of repetitive stress injury, neck pain and chronic tension in the forearms.

Repetitive use injuries, including Carpal Tunnel Syndrome, have become the scourge of office workers, students and others who spend hours working on a keyboard or laptop. If the wrist rests on the desk or the edge of the keyboard, pain may result. If the wrist is over-extended or over-flexed, there will be increased strain on the muscles, tendons and joints of the wrists. To prevent such strain, it is vital to maintain an adequate wrist position whenever you are working at a keyboard. A neutral wrist position is ideal, and that means maintaining a straight line from your forearm through your wrist and into your hand; let your fingers do the work! To help you maintain the correct position and protect your wrists, try a cushioned wrist support at the base of the keyboard. If you have shorter fingers, you may find it more comfortable to elevate the back of the keyboard while typing. If your fingers are long, try elevating the front of the keyboard while typing.

Engage Your Core with Active Sitting

Even if you are not doing specific exercises, simply sitting on an exercise ball engages the muscles of the abdomen and back, also known as active sitting, which builds strength and promotes good posture. Some people use a ball as a chair either at home or in an office, and specific exercise ball chairs with swivel bases exist for this purpose. But if you have a back injury or other health problems, consult your doctor before buying an exercise ball chair; an ergonomic desk chair may be more appropriate.

Don't think of your desk as a flat surface: adjust placement of reference material to be easily visible without neck or eye strain.

Books, papers, and other reference materials that you consult in the course of your work should also be arranged in such a way as to minimize eye and neck strain. Group items close to one another that you use at the same time, such that materials you use while looking at your monitor are beside your monitor, and so that information you might need while talking on the telephone is near to the telephone. Also consider placing materials at different heights, so that you have a “bird's eye view” of your information. There are different stands and monitor clips that can be used to fit your needs.

Measure Your Thighs in a Good Way: Ergonomic Seating

To ensure the proper adjustment of your ergonomic desk chair, use this measuring tip: Do your fingers fit easily underneath your thighs at the front edge of the chair, just above where the knee bends? If this space is tight, you need to raise your feet. Use an adjustable footrest, or a large book will do.
Correct adjustment of your chair will help alleviate the backaches that can occur after prolonged periods of sitting.

Ergonomics is the science of designing the job to fit the worker, rather than physically forcing the worker's body to fit the job.

Ergonomics deals with the interaction of technological and work situations with the human being. Ergonomists use anatomy, physiology and psychology to identify the most productive use of human capabilities, and to then maintain human health and well-being by making sure that jobs fit the person or people who perform them. This requires taking into account differences such as size, strength and ability to handle information for a wide range of users and then designing tasks, work spaces and tools around those differences. The benefits of ergonomics include improved efficiency, quality and job satisfaction, as well as a reduced risk of fatigue, strain and job-related injury.

Use a headset while talking on the telephone.

Many jobs require people to talk on the phone as they are performing various tasks, such as writing or typing. This typically leads to poor posture as the phone is being held between the head and neck. Surely, you know the literal pain in your neck that hours on the phone can cause! Using a head set with your phone will keep your hands free while still allowing you to practice healthy spinal alignment and prevent neck pain and strain.

Exercise Ball Chairs Promote Active Sitting

An exercise ball chair combines the benefits of an exercise ball with the function of an ergonomic desk chair. Exercise ball chairs reduce stress in the body releasing pressure on the spine, strengthening the core muscles, encouraging the natural alignment of the spine, and promoting circulation. But if you have pre-existing back problems or other medical conditions, consult a doctor before purchasing an exercise ball chair.

Optimize Your Workplace Ergonomics at Your Desk

The optimal computer desk should allow room for your legs and also for a keyboard tray if you need one to keep your elbows at a 90-degree angle. A desk surface 28-32 inches from the floor works well for most computer users, but if you are especially tall or short, adjust the height accordingly to practice office ergonomics.

Adjust monitor position to avoid eye strain, neck strain and headaches.

Proper monitor placement will benefit you tremendously by helping to avoid headaches caused by the strain on your eyes and neck. To find the correct monitor height, gaze forward with a neutral position of the head. Relax your eyes. The middle of your monitor should line up with your line of sight, so that your eyes are at the same height as the top of the monitor. Avoid having your head bent forward or backward, as this is what causes your eyes and neck to strain. If your monitor is not at the right ergonomic height, office supply stores stock many tools that allow you to adjust the height of your monitor.

Use other active sitting devices if an exercise ball is not the right “chair” for you.

If circumstances do not permit the use of an exercise ball (for example, if your desk is too low or high to accommodate a ball that is the correct size for you), there are other options which allow for an active sitting surface. Some alternatives to using a ball chair are the Swopper and the Active Disc. Both of these products allow mobility and promote good posture. The Swopper is a stool-like piece of equipment that provides all of the same benefits of the ball due to its tilting and rocking motions. The Fitterfirst Active Disc is a cushion that you can put on a standard desk chair, allowing for movement through your hips so that your body to find its optimal posture in conjunction with gravity.

Today's office environment can be as challenging physically as they are mentally; watch out for common pitfalls and plan to counteract them.

Many of us sit for at least 8 hours a day at a desk that's a third of our day, and – for many of us – more than half of our waking hours! Between the tensions that we collect in our bodies due to stress, the work environment itself can create conditions that are physically limiting. At the end of the day, many people suffer from stiff joints, aching back, numb legs, wrist pain, neck pain, and headaches. Consider that your average cubical provides no room for activity, and that typing and/or mousing all day stresses the hands, wrists and forearms. Consider also that many office chairs have fixed positions, and that they can promote poor posture, and that slumping over a desk creates weak back muscles and rounded shoulders. All of these factors contribute to spending over half your day in an environment that is bad for your body. To counteract these pressures, bring activity into your workspace and incorporate ergonomic tools and dynamic exercise equipment into tour daily life.

Keyboard and Mouse Trays Ensure a Neutral Typing Position

If your office furniture doesn't allow you to keep your hands and wrists in a neutral position while typing, consider installing keyboard and mouse trays to improve the ergonomics in your office. Some trays fit both the keyboard and mouse together on the same piece, while others consist of two side-by-side pieces. Some keyboard trays have a built-in wrist-rest as well. Another ergonomic tip: Keep your keyboard flat or tilted slightly away from you to promote a neutral position for your hands and wrists.

Use the Lumbar Support to Sit Tall

An ergonomic desk chair should have a low back support that creates a slight arch in the low back. This is essential in an office chair, since lack of lumbar support can stress the lumbar discs. If your chair does not have this, you can buy a back support or cushion from a supplier of ergonomic office furniture and modify the chair you have, or shop for a new ergonomic chair, or maybe even an office ball chair.

Keep Your Eyes on the Prize; the Computer Screen

Where should you position your ergonomic desk chair? When you're sitting in your chair, your gaze should be at the center of the computer screen without straining your neck. To find this angle, sit comfortably in the chair and close your eyes. Slowly open them. Are you looking at the center of the screen? If not, raise or lower the screen or your ergonomic chair, or adjust both of them, to reduce strain on your neck.

Practice Office Ergonomics by Avoiding Awkward Positions

Repetitive motions with any part of your body in an awkward position can lead to injury. If possible, use ergonomic office furniture in your workplace. One example of good office ergonomics: Keep your keyboard in a straight line to your seat and your screen, not over to one side or the other, and keep the mouse as close to the keyboard as possible. Erognomic furniture is available from most office furniture suppliers, and online retailers.