Category: WFH / Desk Setup

Workstation, Desk Posture & Ergonomics

4/8/2021

In Australia at any one time, 25% of the population report low back pain and 20% report neck pain. A large proportion of people are working in front of a computer– even those “active” tradies. Combine this with many more working from home, it’s no wonder that we are treating a large proportion of people with headaches and back and neck pain – often associated with increased sitting.

Our bodies are not designed to sit and be static for long periods, but many peoples work demands (and Netflix addiction) means we are sitting more.

This is a list of things you can do to help you cope with too much sitting. Remember the main thing is our bodies like movement, regardless of how good our desk set-up is.

Start with your chair: it is better if it’s adjustable, but you can use cushions or a towel rolled up behind your back to give support (and sit back in your chair!).
Feet flat on the ground: or use a footrest/books etc so your feet aren’t dangling.
Forearms need to be parallel with the desk (this is where the cushion under your bum may be helpful, to adjust the height.
If using a computer monitor, it needs to be an arms-length away and eyes to top third.
Laptops: push it back a bit more to reduce the amount you look down or even better put it up on a box/books, anything you can find and use an external keyboard/mouse.
Mouse and keyboard about 10-15cm from the edge to give your arms support
Try and keep the mouse just off to the side and keyboard relatively flat, so your wrists are in a “neutral position” – look at any extreme angles one way or another.
Get up and move: use the kitchen bench for a standing desk, the height of the monitor is the same as when sitting, look at the top 1/3
Take phone calls standing or even zoom meetings
Have regular breaks.

Some Extra Tips:
a) Eyes - Look 20 metres away for 20 seconds every 20 minutes (20,20,20 rule).
b) MOVE – get up and move every hour for 5-10 minutes and have a minimum 30minute break at lunch time
c) Try to go for a 30 minute walk every work day - your body and brain will love you for it.

Sally
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy

☎️ 6352 3131
✉️ info@tablelandsphysio.com.au
ℹ️ www.tablelandsphysio.com.au

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