Whether you work from home or go into an office, sitting in the same space for 8 hours a day can take a toll on your body.
Prioritising a suitable workspace is essential for your mental and physical well-being. Keep reading to learn some important desk tips!
1. Adjust your desk chair
Using an adjustable chair is super important to your desk setup. You should move the height of your chair so that your elbows are resting at approximately 90-degrees. Your hips should be slightly open (so further than 90-degrees… More like 100-110 degrees). If your feet don’t touch the floor, don’t worry — use a foot support. Or failing that, use a ream of paper or a Tupperware container to make sure your feet have the support they need.
2. Adjust your monitor/s
If you are using a laptop, we recommend investing in an external monitor. Your monitor should be directly in front of you, at an arm’s length away. If you are using two monitors, make sure they are centred (to avoid overturning your head). The top of the monitor should be at your eye level — either adjust the height of the screen or use a couple of books to prop it up.
3. Use an external keyboard, mouse and headset
Your keyboard should be positioned directly in front of you, about 10cm away from the edge of your desk. Your arms and shoulders should be relaxed to avoid any strain. Make sure your mouse is close to your keyboard to limit shoulder movement. We also recommend a headset or earphones for those of you that are frequently on the phone to avoid holding it in between your neck and shoulders. Bonus – in between calls you can play some music through your headphones and practice your Britney or Madonna moves… but you might want to check your blinds are down first.
4. Move and stretch!
Sitting at the same desk for long periods of time can risk injury and strain to the body. We often find ourselves slouching after just 10-15 minutes at work, so remember to get up and move your body. We recommend you to be getting up every hour, so set an alarm if you must! Here are some helpful ways to get us moving at work:
- Go for a walk
- Grab something to eat or drink
- Take a phone call outside
- Have a meeting standing up
- Stretch!
If you have any questions or concerns about your desk set up, then give us a call on 03 9762 9445 or send us an email at info@bodyatboronia.com.au and we will be happy to help!
References
- Safe Work Australia. 2020. How do I set up a workstation from home? [Online]. Available at:
www.safeworkaustralia.gov.au/sites/default/files/2020-05/Working_from_home_Workstation_Setup_%20Guide-COVID-19.pdf (Accessed 26 Nov 2021) - Weule, G. 2020. Working from home during coronavirus shutdown? These hacks may help keep ease the pain of your home office. [Online]. Available at: www.abc.net.au/news/health/2020-03-31/working-from-home-how-to-set-up-your-office/12098540 (Accessed 26 Nov 2021)
- Office of Industrial Relations. 2012. Ergonomic guide to computer based workstations. [Online]. Available at: www.worksafe.qld.gov.au/__data/assets/pdf_file/0013/19102/guide-ergo-comp-workstations.pdf (Accessed 26 Nov 2021)
