Is your workstation set-up aggravating your back or neck pain?
Do you have a desk job?
Are you sat for hours on end throughout the day?
Have you checked to ensure your desk set up is supporting you properly?
Are you working from home on the dining room table or on your laptop on your knee?
Set up: Seated Computer
- Your desk should be elbow height with your elbows at 90˚ by moving your seat height up/down, and your keyboard and mouse close to reach so that you are not overreaching.
- Your screen should be arm length away from you, with the top of the screen no lower than eye height.
- Sitting at your desk you should have your knees bent to 90˚ with your feet flat on the floor or on a footrest/box so your thighs are horizontal to the floor.
- Hips should be between 90˚-100˚ using the tilt function on your backrest, and your bottom to the very back of the chair.
- Shoulders should be nice and relaxed, with a neutral head position.
- The back of chair should also move up and down to allow you to position the lumber support appropriately to support your lower back.
Set up: Seated Laptop
- Your desk should be elbow height with your elbows at 90˚ by adjusting your chair if you have access to an office chair as above in the computer set up.
- When using a laptop, you should be using a laptop raiser to ensure your screen is at the correct height, with the top of the screen no lower than eye height and should be arms length away from you. You can also use a separate screen which you would set up like a normal computer screen in the previous set up.
- Shoulders should be nice and relaxed, with a neutral head position.
- You should be using a separate mouse and keyboard when using a laptop raiser to avoid developing other issues.
Set up: Standing
If you are lucky enough to have a standing desk, which you can use seated or standing the following set up is to help, make your standing transition easier.
- Your desk should be elbow height with your elbows at 90˚, with your keyboard and mouse close to reach so that you are not overreaching.
- Your screen should be an arms length away from you, with the top of the screen no lower than eye height.
- Shoulders should be nice and relaxed, with a neutral head position.
- You should stand with equal pressure going through both feet with feet hip width apart, alternatively you can have a small box in front of you and adopt a split stance and alternate the raised foot every so often.
- Also trying to stand with your gravity line central as seen in the picture below, so that your not slumped, or putting an increased curve in your lower back.