Chronic Pain and Workplace Ergonomics: 10 Tips to Support Comfort and Productivity

For individuals living with chronic pain, the workplace can present unique physical challenges. Whether you’re a rehabilitation professional supporting patients or an organization seeking to improve employee well-being, creating an ergonomic workspace can make a major difference in managing pain and boosting productivity.

Here are 10 evidence-based tips to help set up a more ergonomic, comfortable, and pain-friendly work environment:

1. Choose a Supportive Chair

A proper chair is foundational to comfort. Look for an ergonomic chair that supports the natural curve of the spine and provides adequate lumbar support. Adjust the seat so your feet rest flat on the floor (or on a footrest), and ensure your thighs are parallel to the ground.

2. Align Your Monitor at Eye Level

Prevent neck and shoulder strain by positioning your monitor directly in front of you at arm’s length, with the top of the screen at or just below eye level. This setup encourages better posture and reduces the temptation to lean forward.

3. Optimize Your Desk Layout

Position your mouse and keyboard so your elbows remain close to your body and your wrists stay in a neutral position. Consider a sit-stand desk to alternate positions throughout the day, easing pressure on joints and muscles.

4. Support Your Arms

Make sure your forearms are supported either by armrests or the desk surface. Keeping your shoulders relaxed and arms in a comfortable position reduces tension in the upper body.

5. Avoid Slouching

Use your chair’s lumbar support and sit close enough to your desk to avoid leaning or reaching. Slouching puts excess pressure on your spine and can worsen chronic pain over time.

6. Take Frequent Breaks

Movement is medicine. Encourage microbreaks every 30–60 minutes to stretch, walk, and change positions. Short, frequent breaks reduce stiffness and boost circulation more effectively than fewer long breaks.

7. Minimize Screen Glare and Eye Strain

Position your monitor to avoid glare from windows or bright lighting. Adjust brightness and contrast settings, and consider using blue light filters or glasses to ease digital eye strain.

8. Personalize Your Workspace

When possible, relocate your workspace to be closer to restrooms or elevators if mobility is an issue. Also, work with supervisors to adjust schedules or break times to accommodate flare-ups of pain.

9. Use Ergonomic Tools

Ergonomic keyboards, mouse pads with wrist support, and seat cushions can help your body maintain a neutral position. These tools reduce pressure on sensitive joints and help prevent repetitive strain injuries.

10. Promote Ergonomic Awareness

If you’re in a leadership or rehab role, educate your team or patients on how to assess and improve their workstations. Regular check-ins and assessments can prevent chronic issues from developing or worsening.

Small Changes, Big Impact

Creating an ergonomic workspace doesn’t require a full office remodel. Small, thoughtful changes can greatly reduce pain levels, enhance focus, and support long-term health. For rehab professionals working with patients navigating chronic pain, these tips offer practical strategies that empower individuals to work comfortably and safely.

Looking for more pain management and workplace wellness tips? Visit naranet.org to explore resources for rehab professionals.