5 Practical Ergonomics Tips You Can Use in the Office Starting Today

When organizations talk about building healthier workspaces, ergonomics is often part of the conversation. But even with the best intentions, there are some very real barriers that get in the way.

The most common challenges organizations face to making ergonomic improvements:

• Budget Constraints: Limited budgets can often feel like one of the biggest barriers to making ergonomic improvements. Not every company can replace furniture, buy sit-stand desks for everyone, or invest in high-end equipment, so those solutions may not be right for every company. However, some of the most effective ergonomic improvements cost little to nothing, so don't let cost concerns get in the way of addressing workplace ergonomics.
• Capacity and Expertise Limitations: Another challenge is the lack of a dedicated ergonomist to identify and address ergonomic risks. In many organizations, ergonomics falls to HR, Safety, Facilities, IT, or managers who already have full workloads. That means solutions need to be simple, easy to explain, and scalable across teams.
• Difficulty Reaching Hybrid and Remote Workforces: We also hear about remote and hybrid evaluation challenges all the time. Assessing a home office through photos, emails, or video calls can lead to incomplete information and slower progress if you don't have a thorough and efficient system in place.
• Disconnect Between Departments: Finally, there’s often a disconnect between departments. Multiple teams touch ergonomics, but when ownership isn’t clear, adjustments get missed or applied inconsistently.

The good news? These challenges are signals that show exactly where small, strategic changes can make the biggest impact.

Below are direct, practical ergonomic tips that overcome these challenges to create a more comfortable and productive work environment for employees can use immediately, whether they’re in the office, at home, or somewhere in between.

Tip 1: Watch for Common Posture Mistakes

The first step in improving ergonomics is awareness. Many discomfort issues come from subtle posture habits that add up over time. Poor desk posture can increase strain on the neck, shoulders, lower back, and wrists. Simply noticing when these habits show up allows workers to correct them before discomfort sets in.

Watch for these common desk posture mistakes:

• Perching on the edge of the chair instead of sitting fully back
• Leaning toward the screen rather than bringing the screen closer
• Reaching forward for the keyboard or mouse
• Slouching backward instead of leaning back with support
• Sitting with legs crossed for long periods
• Resting elbows or forearms heavily on the desk

Improving posture habits should not focus solely on correcting mistakes. Building a culture of ergonomic awareness, where employees understand why posture matters is the goal. With easy access to resources, they’re more likely to adopt healthy habits that prevent discomfort and boost productivity.

Ways to promote ergonomic awareness at work:

• Host Quick Training Sessions
  Offer short workshops or webinars on workstation setup and posture best practices. Even 15-minute sessions can make a big difference.
• Provide Visual Guides
  Share diagrams or videos showing correct sitting posture and desk setup. Consider placing this quick-reference poster at workstations.
• Encourage Micro-Breaks
  Remind employees to stand, stretch, or walk every 30–60 minutes. These breaks reduce strain and improve circulation.
• Create Engagement Programs
  Introduce posture challenges or a “posture buddy” system where coworkers remind each other to maintain good habits.

By combining education with practical tools and a supportive environment, you’ll help your workforce stay healthy and productive.

Tip 2: Adjust What You Can (Not Everything Needs to Be Perfect)

Not every workstation will be fully adjustable. The key is controlling what can be adjusted. Work with your team to help them make ergonomic adjustments to their own workstations.

• Start with the workstation setup:
  • Adjust seat height or desk height so forearms are parallel to the keyboard
  • If feet don’t rest comfortably on the floor, you can add a footrest
• Keyboard and mouse:
  • Position them close to the body, near the front edge of the desk
  • Upper arms should be beside your body, not reaching forward
• Monitor placement:
  • Position screens directly in front of the body
  • Top 1/3^rd of the screen should be around eye level
  • Distance will vary based on screen size, but the goal is to avoid leaning forward
• Chair setup:
  • Sit all the way back, and make sure your back is supported
  • Leave about two to three fingers of space between the back of the knees and the seat edge
  • Armrests should sit just below elbow height

Small improvements in these areas can significantly reduce strain. Perfection can be a goal but should not stop you from making changes that can help now.

Tip 3: Align the Home Setup With the Office Setup

One of the most overlooked ergonomic strategies for hybrid workers is consistency.

When the home and office setups feel drastically different, the body has to constantly readjust and that can lead to discomfort.

Create alignment between home and office by using portable equipment, duplicating key items in both locations, and ensuring seating and monitor placement is ideal in both places.

Consider the following equipment:

• Full-size keyboards and mice
• Laptop risers or monitor stands
• An adjustable chair (If a home chair doesn’t adjust, a simple footrest can help bring hips and knees into a safer position and prevent slouching)

In addition to the type of equipment you use, placement of equipment is also key.

Monitor placement is the biggest game-changer.

When monitor height and distance are consistent between home and office, workers naturally maintain better posture. The more similar the setups feel, the easier it is on the body. This leads to fewer posture-related issues develop over time.

Tip 4: Prioritize Movement (The Best No-Cost Ergonomic Tool)

You can have the best chair, the best keyboard, and the best monitor, but sitting in one position too long will still cause discomfort.

Movement is the most powerful, no-cost ergonomic solution available.

Simple Strategies to Prevent Discomfort and How Organizations Can Support Them

1. Microbreaks of 20–30 Seconds to Reset Posture

Why it matters: Short breaks help relieve muscle tension and prevent stiffness from prolonged sitting.

How organizations can help:

• Automated Reminders: Integrate posture or break reminders into company calendars or collaboration tools like Teams or Slack.
• Manager Modeling: Encourage team leads to start meetings with a quick stretch or posture reset.
• Culture of Movement: Promote “movement-friendly” norms such as standing during calls or walking meetings. Share the Stand 30x Challenge with your team to promote frequent movement throughout the day!

2. Counterbalance Stretches

Why it matters: Stretching opposite muscle groups reduces strain and restores balance after repetitive tasks.

How organizations can help:

• Provide Stretch Guides: Share short videos or printable guides for desk-friendly stretches. Consider sharing this counterbalance stretching guide for office workers with your team.
• Wellness Sessions: Offer virtual or in-person stretch breaks led by a team member or wellness coach.
• Dedicated Spaces: Create small “stretch zones” in the office with mats or posters showing exercises.

3. The 20-20-20 Rule to Reduce Eye and Neck Strain (Every 20 minutes, look at something 20 feet away for 20 seconds.)

Why it matters: This simple habit reduces digital eye strain and encourages posture resets.

How organizations can help:

• Screen Prompts: Use software that reminds employees to follow the 20-20-20 rule.
• Education Campaigns: Include eye health tips in newsletters or internal wellness programs.

By combining these strategies, you make it easy for employees to adopt healthy habits that prevent discomfort and improve overall well-being.

Tip 5: Apply Ergonomics Beyond the Traditional Desk

Ergonomics doesn’t stop at the office workstation.

With hybrid schedules, travel, and mobile workforces, people are increasingly working from cafés, airports, hotel rooms, or even cars between meetings.

The same ergonomic principles still apply:

• Keep the body aligned
• Reduce reaching
• Avoid long periods in fixed positions

When working on a laptop “in the wild” you are often forced to work in non-ideal postures:

• A laptop on your lap encourages neck flexion and rounded shoulders
• A laptop on a tall table may elevate or push shoulders forward

Neither setup is ideal. Alternate between these positions intentionally and reset often to reduce discomfort. Portable tools like a compact mouse, slim keyboard, or lightweight laptop riser can dramatically improve comfort in temporary spaces.

And don’t forget vehicle ergonomics. Long commutes and mobile roles mean hours behind the wheel.

• Adjust seat height and lumbar support
• Maintain comfortable distance from pedals
• Position the steering wheel to avoid shoulder reach

Your car is another workstation and it deserves the same ergonomic attention.

Ergonomics That Works Wherever You Do

Whether you’re in the office, at home, on the road, or squeezing in work at a coffee shop, ergonomics goes with you.

You don’t need a massive budget or perfect equipment to make meaningful improvements. Small adjustments, simple habits, and intentional movement can keep people more comfortable, productive, and supported no matter where work happens.

Want more on this topic?

This article has been adapted from a 60-minute Briotix Health webinar on the same topic. Watch the webinar on-demand here.