Many people are using a home desk or table more than they used to. It might be for work, school, puzzles, or other hobbies. Spending a long time at a desk can be hard on the body. Fortunately, there are some relatively easy ways to make adjustments.

Here are tips that I find useful. If you prefer to see what some of these suggestions look like, view this video from Cioffredi & Associates Physical Therapy.

Some people really like to work on their beds or sofa. I do not recommend doing that as a regular routine. It’s difficult to have good posture on those surfaces. In addition, working in bed can contribute to insomnia if your brain learns the bed is for doing tasks instead of sleeping.

For physical comfort at my desk job, these are the priority tips. Depending on your structure, you may find other setup suggestions to be more helpful.

• Adjust your chair height so your elbows are at about 90 degrees and your wrists are fairly level with your keyboard or desktop. This may mean the keyboard or desktop would be about 1 inch lower than your elbows. To achieve this, you might have to sit on something such as a folded blanket or pillow.

• Your feet should be flat on the floor or a footrest. Again, a firm, folded blanket can work as a footrest. Other ideas are a box or an aerobics step.

• Change position regularly. Avoid sitting for longer than 40 minutes at a time. If you can stand up while working, try to stand at least 20 minutes at a time. Set a timer if you find you are not remembering to take a break.

• Give your eyes regular breaks. Every 20 minutes, look at something 20 feet away for 20 seconds.

These are other suggestions that I learned recently and am trying.

• Line up the “B” key on your keyboard with your belly button.

• With your head level, your eyes should hit the top 1/3 of the computer monitor.

• The monitor should be about an arm’s length away.

• Windows should be perpendicular to the computer screen to minimize eye strain. If a window is in front of or behind the monitor, use a window shade or curtain to cut glare.

• Add support to the back of the chair. Most often, the best spot is the lumbar area (low back). Depending on the chair’s back, sometimes support at the mid back is useful. A small pillow or rolled towel between your back the and chair’s back are good options.

• There should be space (1-2 inches) between the front edge of the chair and the back of your knees. If the chair seat is too long, use a pillow or rolled towel between your back and the chair’s back.

• With laptops, use a mouse instead of regularly using the track pad.

As always, paying attention to your general wellness will also help with desk work. Getting enough sleep, keeping hydrated, eating healthy foods, and exercising remain key.

Getting bodywork to manage stress or aches and pains is important, too :)