With many people currently working and studying from home we thought it might be helpful to remind people of the basic principles to remember when seting up a home work station.
1. Designated Work Area
Ensure you have a designated work space. Siting on a bed or couch, or seting up in front of the tv will be bad news for your posture and your productivity! Have a desk set up with everything you need to complete your work within arm’s reach, just like at the ofice.
2. Designated Work Area
If you’re going to be seated in front of a computer for hours on end, make sure you’re siting on a chair that supports you. Your chair should have arm rests, lumbar support and slightly reclined (about 10-20 degrees). Your chair must be comfortable and not have any areas of increased pressure. Your feet should be firmly but comfortably on the ground, shoulder width apart. You may need to use a step or a large book to prop your feet up. Also make sure you have adequate leg room so that you can stretch up from time to time.
3. Desk Height
Set up your desk so that your forearms are parallel to the ground and well supported. The desk should be high enough that you can get quite close to it without the arms of your chair stopping you. But, make sure it’s not too high and makes your keyboard higher than elbow level.
4. Screen Level
Set up your screen so that your eyes are level with the top 1/3 of the screen. This will ensure you can maintain a neutral neck position while seated at the desk. You may need to use a large book to lift your screen up. If you are using multiple screens, try and set them up side by side and have the secondary screen off centre.
5. Frequent Breaks
Take regular breaks to stretch, walk around and get away from your desk. It won’t matter how comfortable and perfectly set up your work space is if you try and spend 8 hours straight siting there. Try and schedule in some exercise during the day. It will increase your productivity and keep you fresh!
Contact Whittlesea Physiotherapy and Clinical Pilates on 03 9716 2250 if you have any enquiries or to schedule an appointment with one of our Physiotherapists.