As summer winds down and routines shift back to work and school, you may be logging extra hours at your desk. But sitting for long stretches of time, especially with poor posture or a not-so-great setup, can add up quickly, causing everything from stiff shoulders and back pain to pelvic floor dysfunction.

Whether you’re already dealing with symptoms or simply want to prevent them, creating an ergonomic workstation is one of the best ways to reduce strain and support healthy alignment.

In this article, we’ll share why workstation ergonomics matter, how to position your body to protect both your pelvic floor and your overall health, and which quick “movement snacks” and Origin-approved tools can help offset the effects of sitting all day. 

Why work from home ergonomics matter

Before we get into the nitty gritty details, let’s talk about why home ergonomics matter in the first place. 

Prolonged sitting might seem harmless, but all those hours spent sitting with poor posture can trigger a cascade of issues, from neck and back pain to pelvic floor dysfunction. If you recently had a baby or are experiencing pelvic pain or dysfunction, you may find that this is particularly true. It may even be hard to find a comfortable position in the first place. 

Luckily, there is plenty you can do to help find relief. And don’t forget that it’s never too late for pelvic floor physical therapy if you need extra guidance and support.

The pelvic floor connection

When we sit, we put pressure directly on the pelvis and pelvic floor area, so it’s no surprise that how you sit can directly affect your pelvic floor symptoms. This is especially the case if you’ve recently given birth, you’re pregnant or you’ve experienced symptoms related to a pelvic floor condition such as pelvic organ prolapse (POP), hemorrhoids or coccydynia. 

A tucked (posteriorly tilted) or arched (anteriorly tilted) pelvis can reinforce muscle imbalances and put unwanted pressure on the pelvic floor muscles, coccyx (tailbone), low back and pelvic joints. It may also just feel uncomfortable or sensitive if you are healing from a vaginal or caesarean birth. 

Whole-body alignment in which your ears, shoulders, spine, pelvis, and hips are stacked on top of each other can help distribute the forces over your pelvic area more evenly. This is important because even small adjustments to your positioning can reduce unnecessary strain and allow your muscles to relax more efficiently. Raising your monitor to eye level, placing your feet flat on the floor, using a wedge pillow or lumbar roll, or pausing for short movement breaks can have a significant impact on how your body feels and functions throughout the day.

What is the optimal home office setup?

The optimal ergonomic workstation is one in which you feel comfortable. Keep in mind that the “perfect” positioning doesn’t exist. The proper desk setup isn’t one-size-fits-all. Your desk and chair positioning needs to work for you and your body. 

For some, sitting completely upright with a neutral position might not feel as comfortable as having a slight pelvic tilt. For others, extra pillows might be needed to support the lower back or perineal area (the area between the vulva and the anus). For shorter individuals, a foot rest can also help stabilize and even out your pelvis. For others, an adjustable desk or seat height might do just the trick.

What are some ergonomic desk setup basics?

If you’re unsure where to begin, your Origin physical therapist will be happy to work through the basics with you. But to help get you started, try this:

• Place your feet flat on the ground, with hips and knees at 90 degrees.
• Maintain a neutral pelvis (avoid tucking/arching).
• Make sure your ears are stacked over your shoulders, and your shoulders are relaxed.
• Make sure your computer screen is at eye level, about 20-30 inches from your face.
• Keep your elbows at 90 degrees, with wrists straight (neutral positioning).

Tools to make your workstation more comfortable

If nothing feels quite right, there are some tools that can further support your body. When it comes to your home workstation setup, there are some things you can change (like the height of your computer screen or chair) and some things that are beyond your control (like the height of your work surface). That’s where tools and props can make a big difference.

Below are some products we’ve hand-picked to help you feel more comfortable, and more productive, at your desk:

• Adjustable ergonomic office chair: Look for adjustable seat height and a back with a supportive lumbar spine curve. 
• Lumbar support pillow. Look for one that fits in the small of your back and doesn’t feel too bulky. It should fill a space between your back and the chair, not push you too far forward.
• Coccyx cushion. This pillow reduces the pressure on the coccyx, which can be a pain point for many.
• Monitor riser/laptop stand. A monitor rise can help lift your screen or laptop and improve your head and neck position. Pair with an external keyboard and ergonomic mouse if you get carpal tunnel or wrist pain.
• Footrests. Rest your feet on this pillow to reduce some pressure on your low back and hips. 

Exercises to do at your work station 

Exercises can also help reduce stress and pressure on the pelvic floor. To counter the effects of sitting all day, try getting up and moving around, or working movement “snacks” into your day. 

If you’re experiencing stiffness, discomfort, tension or pain, the right physical therapist-guided exercises can help reduce your symptoms. While the exact exercises that are right for you will depend on your specific needs, here are some desk-friendly exercises we recommend. Try doing 1-2 sets of 10 of one or all three (#TKTK) every hour. 

Scap squeezes

1. Sit or stand tall with your shoulders relaxed and arms at your sides.
2. Gently draw your shoulder blades back and down, as if you’re trying to make them touch behind you.
3. Hold the squeeze for 3-5 seconds, keeping your neck relaxed and shoulders down and away from your ears.
4. Release and repeat for 10-12 reps.
   
   

Tip: Focus on moving from your shoulder blades, not your arms, and keep your chest forward. Do not arch your back or flare your ribs. This helps strengthen postural muscles in the upper back and shoulders to help keep the upper body upright and prevent it from slouching forward while sitting or standing.

Sit to stand

1. Start seated upright in a chair with your feet flat on the floor, hip-width apart.
2. Lean forward slightly, engaging your core, and press through your heels to stand.
3. Stand up tall without using your hands if you can.
4. Slowly sit back down with control.
5. Repeat for 8-12 reps.
   
   

Tip: Keep your knees tracking over your toes and avoid “plopping” into the chair. This move strengthens your legs and opens up the hips which can become tight or stiff from sitting. 

Seated Pelvic Tilts

Sit in a chair with your hands on your knees and both feet planted firmly on the floor in a wide stance. 

1. Tuck your tailbone, feeling your sacrum press into the seat of your chair and your low back pressing into the back of the chair, forming a "C" position with your lower spine.
2. Return to your starting position.
3. Drop your belly forward, feeling your low back lift away form the back of your chair and your tailbone lift off of the seat of your chair as your arch your lower back in the opposite direction.
4. Return to your starting position.

Tip: Keep your shoulders relaxed and your upper back still throughout the movement.

And don’t forget to throw in some breathing exercises!

When to seek medical care

As with any pain or discomfort, we never want you to feel like you’re in the dark. While there are plenty of tips and tools you can try on your own, sometimes it helps to have an expert guide you individually. Here are some signs to help you determine when it is best to see an Origin physical therapist for extra attention and guidance:

• You notice occasional leaks when you laugh, cough, or work out.
• There’s a feeling of heaviness or pressure in your pelvic area, almost like something is “dropping” or you’re sitting on a small ball.
• Sitting for long periods leaves you with tailbone, hip, or pelvic discomfort.
• It feels difficult to fully empty your bladder or bowels, or you struggle with constipation.
• You experience pain during intimacy.

At Origin Physical Therapy, we’re here for you. Whether you’re setting up a new home office or improving your current space, our aim is to guide and support you toward healthy habits and long-term wellbeing.

If you’re ready to take the next step in setting up a workstation that supports your pelvic and general health, book a visit today. Our team can help you identify how to adjust your desk ergonomics to reduce pain and discomfort, and help guide you towards feeling more like yourself.