Setting up an Injury-Free Work Desk
Workstation set up plays a vital role in both your quality of health, productivity and keeping injury free. Win Win really!
We have been seeing so many patients who are currently working from home as a result of COVID-19. They are in excruciating pain. Neck, shoulders, back pain just to name a few. One of the most common reasons we are finding comes back to Workstation set-up. Even if you think your set-up is ‘good’, keep reading as I am sure you will learn a thing or two or even find something that you can change NOW.
If you didn’t catch our recent video outlining 5 ways to stay injury free while working from home, do yourself a favour and clink the link to watch ➡️ ➡️ https://www.facebook.com/carlingfordactivehealth/videos/1813252208806157)
When setting up your workstation, whether it be from home or at the office, follow these simple steps to ensure optimal set-up:
Get yourself comfortable in the chair then make sure to adjust the height where feet are resting on floor. Only use a footrest if you are too short as this allows you to bring the ground up to you.
Sit back comfortably and rest backrest so that your palms are NOT touching your knees. Your hips should sit above your knees ie seat tilting to the floor with hips above knees. If your palms can touch your knees, your seat is too low.
Arms should rest parallel on desk making sure elbow and wrist are in line. Avoid hitching from shoulders.
Looking ahead at your screen, make sure that monitor is positioned an arm’s reach away, or a comfortable visual distance.
Adjust screen or laptop so screen height is eye level or ever so slightly lower to maintain a neutral neck position. If you are wearing multifocal glasses, the screen needs to be lowered.
If you are using a Laptop, ensure you raise it to meet the above guidelines. A book or anything sturdy can be used to ensure the right height.
A correct keyboard and mouse configuration is imperative, especially with a laptop. Make sure to position these two items approximately 20cm from the edge of desk to avoid over reaching.
Do you have multiple screens? Set up like an ‘auditorium’ with your most used screen in front of you.
Taking adequate movement breaks throughout the day can promote better health, and guidelines encourage a minute break every 30 – 60 minutes.
If you are still suffering from neck, shoulder or back pain post ticking all the above boxes, book yourself a FREE 15-minute virtual appointment with one of our physiotherapists so we can personally assess your workstation and work out what link is missing. We can also help you relieve that pain you are are currently experiencing. So don’t wait, get in contact now on 9873 2770 or book online (https://bookings.nookal.com/bookings/location/39XKS).
This may be your office for the next few months so don’t put up with the niggles. We are here to Keep you Active for Life!