Office workers are some of the most common clients for physiotherapists due to issues that arise from prolonged periods of sitting involved in people’s jobs. An unsuitable desk set up can lead to pain and discomfort in people’s necks, shoulders and lower back if they aren’t aware of it.
The Set-Up
First and foremost, your chair is your best friend in this journey. Invest in one that supports your lower back and encourages good posture. Your feet should rest flat on the floor, so adjust the chair’s height
accordingly. If your feet don’t quite reach, consider using a footrest.
Now, let’s talk about the desk itself. It should be at a height where your arms can rest comfortably on the surface, forming a 90- degree angle at the elbows. If your desk isn’t adjustable, you can use a keyboard tray or adjustable armrests to achieve the ideal height.
Speaking of keyboards, make sure yours is positioned so your wrists are straight and not bent up or down while typing. A wrist rest can help keep your wrists in a neutral position, reducing strain. The computer screen is where your eyes spend most of their time. The top of the computer screen should be at eye level, so you don’t have to crane your neck up or down. If your screen is too low, stack some books or use a monitor stand. Additionally, ensure that the screen is about an arm’s length away from your eyes.
Now, let’s tackle the keyboard and mouse. Your keyboard should be close enough that you can type with your arms relaxed, and your wrists straight. Your mouse should be at the same level as your keyboard, and you shouldn’t have to reach too far to use it. Consider using a mousepad with wrist support to keep your hand and wrist in a comfortable position.
The Little Things
Cable management is another aspect of ergonomics. Keep your cables organised and out of the way to prevent trip hazards and to maintain a clean and tidy workspace. Taking breaks is vital for your overall well-being. Even with the perfect ergonomic setup, sitting for long periods isn’t ideal. Set a timer to remind yourself to stand up, stretch, and move around every hour. Stand while on the phone, look out the window while thinking deeply, walk to the water cooler… whatever it takes.
Creating an ergonomic desk setup is an investment in your health, your wellbeing, your efficiency, and productivity. Your chair, desk, keyboard, and monitor should all work together to support your body and reduce strain. Take the time to adjust and customise your workspace to fit your needs.
We hope that’s a useful reminder. Follow us on Facebook or Instagram for more healthy hints and tips. And if you need any help with your desk set-up or anything else at all we are here to help. Call us on 03 9729 7777 for an appointment with one of our Physiotherapists here at Physio Elements.
References
Physiopedia (ND) Computer Workstation Ergonomics. [Online] Available at https://www.physio-pedia.com/images/b/bf/Computer_Workstation_Ergonomics_Self_Assessment_Checklist.pdf?
utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal.
Accessed on 1/10/23.