Summer will soon come to an end, and the new school year and work high-season begin. Many people will be returning to their desks for the first time in months. This can put a strain on your body, especially if you’re not used to sitting for long periods of time.

As an occupational ergonomist for the past 20+ years, I have seen people in hundreds of workspaces. One of the most challenging workspaces to impact change is the computer workstation. Why? Over the years workspaces have evolved from a traditional office or school desk to soft seating, collaboration spaces and more. The evolution of remote workplaces and cool spaces has impacted the traditional desk, and may impact how you feel when you are working for long periods of time.

Here are a few ergonomic tips to help you stay comfortable and healthy as you transition back to your routine. The overall goal is to focus on neutral body postures whenever possible (for example, arms in the air are not neutral), to keep your blood and oxygen flowing.

1. Adjust your chair and desk height.

If you use a chair, your chair should be adjusted so that your feet are flat on the floor and your knees are bent at a 90-degree angle. For example, your working surface should be high enough so that your elbows are at a ≤90-degree angle when you’re typing.

2. Use a footrest.

If your feet don’t reach the floor comfortably, use a footrest to help support them. This will help to reduce pressure on your lower back and improve your circulation. If you are standing, consider a way to reduce foot pressure, such as a compression mat or footrest.

3. Position your computer monitor.

Your computer monitor should be positioned directly in front of you, at eye level. This will help to prevent you from having to strain your neck or eyes. If you find yourself looking down or up, try to prop up your monitor using a raise or even a thick book.

4. Take breaks throughout the day.

Get up and move around every 20-30 minutes to help prevent stiffness and pain. Take a walk, do some stretches, or just stand up and move around for a few minutes.

5. Use a lumbar support device.

If you are seated in something other than a chair with lumbar support, consider providing lumbar support externally. A small pillow, rolled towel, or other similar compressible device can provide lumbar support. This can also be useful if you are in the car for long periods and do not have sufficient lumbar support.

6. Use an external keyboard when possible.

In the case of laptop use, raising a monitor to eye level may compromise the position of the arms. Consider an external keyboard when possible to reduce any arm strain from laptop use.

7. Move throughout the day.

Static postures can cause issues with a lack of blood flow and reduce healing. Take breaks from your postures, no matter what they are, and move around. Whether it’s grabbing a water or a printout, a break can help your body reset from the previous posture.

Ergonomics tips can be applied to various workstations and can support healthier working postures, especially with longer duration. They are designed to improve the workspace to accommodate the human body, and encourage more neutral body postures.

Note: If you’re experiencing any pain or discomfort prior to trying them though, I recommend you consult with your physician before implementing changes.