1. After a Herniated Disc Diagnosis:
Making Your Workstation
Ergonomically Correct

2. Although a herniated disc diagnosis is no cause for panic, it
may cause you some concern, particularly if you sit at a desk
every day to work. The forces normally exerted on spinal
components triple when you sit down, which is why remaining
stationary in a seated position for long periods of time can
cause chronic, unrelenting back pain. If you must sit for the
better part of the day, take steps to ensure that your
workspace is ergonomically correct and that your body is
comfortably positioned so less stress is placed on your back
and neck.

3. What to Do at Work
If you’ve just received a herniated disc diagnosis, you can take steps to make your workstation
ergonomically friendly to reduce the pressure on your neck and back. Start by adjusting your:
• Workstation surface – Some desks and cubicles are adjustable and workstation surfaces should
be positioned to stand at about elbow height when you’re seated.
• Office chair – An adjusted office chair should promote proper posture while sitting, which can
help relieve pressure on your neck and back. Raise or lower your chair so that your elbows rest at
a 90-degree angle when your hands are at your keyboard, and so that your legs, with feet flat on
the floor, form a 90-degree angle at the knee. An adjustable footrest may be necessary.
• Monitor – While sitting at your workstation, close your eyes with your head facing forward
comfortably. If your monitor is positioned correctly, your gaze should fall in the center for your
screen when you open your eyes. If it doesn’t, raise or lower the screen accordingly.

4. Solutions are Unique to
Each Individual
Keep in mind that what works for one individual won’t work for
another. Whatever positioning you choose for your desk, chair, and
monitor, it should ultimately relieve the strain and pressure
associated with an improper workstation setup and poor posture. It
may take some time to find just the right set of workplace
adjustments necessary to help you manage the symptoms. Don’t be
afraid to ask your employer for ergonomic furniture or a workplace
setup that is conducive to your comfort. Remember, your boss knows
that a happy, comfortable employee is a productive employee.

5. Talk to a Specialist
If your herniated disc diagnosis has you unsure of how to proceed with your
day-to-day work schedule and other activities, talk with your doctor to
explore your options. You may also find it helpful to speak with an
ergonomist, physical therapist, chiropractor, or
another specialist that can show you techniques for
proper body mechanics and posture while sitting,
standing, and sleeping. Some large companies might
also have information about workplace comfort
available from the human resources department.

6. Know When to Stay Home
Of course, there might be times when the pain and other symptoms
are simply too excruciating to allow you to make the daily journey
into the office. If there is a chance that your herniated disc symptoms
might linger for several weeks, discuss your options with your
employer. Some companies allow valued employees to work from
home during treatment for debilitating conditions such as a herniated
disc. Talk to your doctor, also, about making sure the furniture in your
home is ergonomically sound, especially if you intend to work from
there for a while.