Tips For Setting Up
Your Home Office
Many of us spend
more time at our desks than any other place. While the risk of injury while
seated can seem very unlikely, spending hours in a poorly set up workspace can
place vast amounts of pressure on your body and lead to overuse injuries. Below
are a few tips that can help you set up your workstation correctly.
Starting with the
height of your chair is the best place to begin. Ideally, your feet should be
flat on the floor, and if you can adjust the height of the chair, your thighs
should be parallel to the floor. If your chair has armrests, they should be low
enough to allow your elbows to sit comfortably between 90-110 degrees and
resting by the side of your body. A small cushion or rolled-up towel may be
added to the back of the chair to add support to the lower back, and this can
also help to prevent slouching.
If you are unable
to adjust your chair and it is too high, you can use a footrest to allow them
to rest comfortably.
The height of your
desk should be set so that your arms can rest comfortably at the keyboard and
hands, wrists and forearms can sit in a neutral position and parallel to the
floor. Where possible, put everything you need within easy reach and alternate
days using your mouse and phone with different hands-on different days.
The height of your
computer should be raised so that the top of the screen is slightly below eye
level. Allowing your neck to rest in a neutral position can help to prevent neck
pain and headaches. Ideally, if you can set the screen to be 20-40 inches away
from your face, this will reduce strain on your eyes while reading.
Some other tips
is extremely important for productivity and focus if you are struggling with
pain; your work will often suffer. Even joint stiffness and muscle tightness
can disrupt your workflow, and taking the time to adjust your workstation can
save you countless hours in the long run and prevent painful overuse
breaks from sitting to move and stretch can help to maintain muscle and joint
health, which can be compromised from being in the same posture too long. You
can set a timer or make an active effort to take phone calls and meetings while
Speak to your
physiotherapist for personalized advice on your workplace setup.
information in this article is not a replacement for proper medical advice.
Always see a medical professional for an assessment of your condition.
If you have any further questions about any aches or pains or advise on working posture, please contact the clinic on 028 92666959, or email
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