10 Tips for Ergonomic Desk Setup

We live in an age where many of us spend large portions of our day sitting - commuting, eating and working and so many of us assume poor postures and develop bad habits while doing so.

Sitting in an awkward posture for a prolonged period of time creates a build-up of cumulative load on your body. This cumulative load leads to grumpy joints, tight muscles and pain.

To reduce this cumulative load it is important to ensure your desk is setup well with the aim of preventing awkward posture.

Ergonomic workstation setup

Here are 10 top tips for optimizing your desk setup that you can implement today:

1. Optimal monitor height and position: The top of your computer screen should be even with your horizontal line of sight at a distance equal to your extended arm. Your monitor should also be directly in front of you so you don’t have to twist your head and neck.
2. Invest in the right chair for your body: A good chair should have the following adjustable features: height, seat tilt, back rest and arm rests.
3. Correct your arm position:  Make sure your elbows rest just above desk height and are parallel to the floor. If you find this difficult or tiring try a chair with an adjustable arm rest.
4. Key board and mouse setup: Position the mouse and keyboard close so that you don’t over-reach, allowing you to maintain a neutral wrist position.
5. Be smart with paperwork: Use a document holder close to the screen and keep all documents within your line of vision to minimize excessive head movements and neck strain.
6. Use a lumbar support: This is a great way to improve spinal alignment form the base of spine upwards. Also ensure you poke your bottom right back into base of your chair so that your lumbar support is effective.
7. The three finger rule: Optimal seating position can be measured by a three finger gap between the back of your calves and the front of your chair. I also typically recommend having your hips at an angle of 90-120 degrees.
8. Use a foot rest: If your feet aren’t positioned comfortably flat on the floor, make use of a foot rest to ensure your body is properly aligned from the floor up.
9. Watch that phone: Do you spend a lot of time on the phone? Think about getting a headset to reduce pressure on your neck and twisting movements to reach for your phone. Also be mindful of where your phone is positioned on your desk.
10. Relax! Although it may feel strange and different initially, optimal desk setup should feel easy and encourage a more relaxed posture once you become accustomed to it.

You should also take a break every 30 minutes to reduce the build-up of tension in your muscles.

Watch this video on how to set up your desk correctly:

Summary

If you can tick off a number of these 10 tips then you will have already made some positive changes to the cumulative load on your musculoskeletal system.

Remember however, that ergonomics is a broad and complex field and if you have any specific injuries or special circumstances then you need to have a chat to your physio about what is best for you.

Ideally, a qualified physiotherapist is the best person to assess how your desk is setup. It is amazing the difference little changes can make.

If you fancy further reading on this topic, refer to Chapter 22 of Get Yourself Back in Motion titled Staying on the Job authored by Back In Motion Founder and Physio, Jason Smith.

Rohan Singleton – Physiotherapist and Director, Back In Motion Northcote