Is Your Workstation Uncomfortable?

Ozlem Dalkic shares how improtant it is to have an ergonomic work set up.

Tips when setting up your workstation:

As many of us are working from home or returning to the office, it is vital to keep in mind tips to optimise your workstation.

First things first, you chair:

• Roll your ergonomic task chair into your desk to keep arms proximity to keyboard and mouse.

• Adjust the chair to allow your arms to rest parallel to the desk.

• If feet do not touch, don’t worry- use a ream of paper or footrest.

• Adjust your backrest in neutral position, approximately 95-100 degrees in recline to maintain neutral spine.

• Do not forget that lumbar support, adjust the backrest so the cushion is supporting you lower back.

Next, watch your screen:

• If using a laptop, prop it up so it meets your eyeline. We want to minimise any excessive neck flexion.

• Keep the monitor or laptop within an arm’s reach.

• If squinting, check the brightness of your screen or use a lamp on the side.

Now, to the handy accessories:

• Keyboard and mouse should be within your elbow reach. For example, when your elbows are bent by your waist, your hands should fall within the zone of your keyboard and mouse.

• Keep the mouse close to the side of the keyboard.

Finally, keep moving:

• Keep a regular movement routine, taking 1–2-minute walking break every 30-60minutes.

• Movement breaks are vital in keeping your joints and muscles healthy.

• If you have a standing desk, alternate your position every 60 minutes.

Feel free to chat to our friendly West Ryde Physiotherapy team, in how to set up your home ergonomics set-up. We can provide ergonomic assessments virtually and provide you with helpful tips.