Spring cleaning isn’t only for your home. Your workspace needs attention too, especially if you’ve been dealing with back pain, neck strain, or fatigue while working.

“Ignoring ergonomics can lead to long-term health issues,” says Melisa Murphy, a facilities manager at BlueCross BlueShield of Tennessee. “Poor ergonomics can cause conditions like back and neck pain, carpal tunnel syndrome, and tendonitis.”

The good news? A few simple adjustments can make a big difference in how you feel at work.

Why your workspace setup matters

Melisa Murphy: Even if your workspace started out ergonomically appropriate, it could change over time. Chairs and desks can wear out. Cushions may flatten, mechanisms may break, and surfaces may become uneven. People can also develop bad habits over time, such as slouching or not adjusting their chairs properly.

Poor ergonomics can affect more than your body. Discomfort and pain can make it difficult to concentrate and perform tasks efficiently, leading to decreased productivity. Chronic pain can also lead to stress, anxiety and decreased job satisfaction.

Your workspace setup checklist

Melisa Murphy: When setting up or reviewing your workspace:

1. Position your monitor correctly. Your monitor should be at eye level and about an arm’s length away to prevent neck strain. If you’re using a laptop, consider getting an external display or laptop stand.
2. Choose an ergonomic chair. Select a chair that supports good posture and has proper lumbar support. Make sure you can adjust its height so that your feet rest flat on the floor.
3. Set up your keyboard and mouse. Position your keyboard so your wrists are straight and your arms are relaxed at your sides. Consider using a wrist rest to reduce tension on your wrists.
4. Ensure good lighting. Natural light is best, but if that’s not possible, invest in artificial lighting to reduce eye strain. Your workspace should be well-lit without creating glare on your screen.
5. Keep things organized. A cluttered space can be distracting and reduce productivity. Make sure you have adequate storage and keep your workspace tidy.
6. Add personal touches. Photos, plants, or artwork can make your workspace more inviting and inspiring, which can boost your mood and productivity.
7. Choose the right location. Pick a space that is quiet, comfortable, and has enough room for your equipment.

Take regular breaks

Melisa Murphy: You should consider taking a break from sitting every 30 to 60 minutes. Breaks can be as short as 3 to 5 minutes. If you can take longer breaks, aim for 10 to 15 minutes.

During your breaks, try these simple stretches:

• Neck rolls: Gently roll your head in a circle to relieve neck tension
• Shoulder shrugs: Lift your shoulders up to your ears, hold for a few seconds, then release
• Wrist stretches: Extend your arm and gently pull your fingers back toward your body
• Back stretches: Stand up and gently arch your back or do a seated stretch.

Check your posture

Melisa Murphy: Throughout the day, check your posture. Are you slouching? Are your shoulders hunched forward? Are you leaning too close to your screen?

Set reminders on your phone or computer to do quick posture checks. Adjust your position as needed. Remember that even with an ergonomic setup, you need to maintain good habits.

“Your ergonomic needs can change as you age or experience changes in your physical health,” Melisa says. “What was once a comfortable setup might no longer be suitable. Regular reviews of your workspace can help prevent problems before they start.”

More workplace wellness tips on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.