We have had an increase in clients booking in for physio appointments because they are getting sore from their new desk set up at home.

These are all areas we can help with!

Chair setup:

When sitting, your hips should be at a 100-120 degrees angle (just more than a right angle).
Your knees should be level with, or a little lower than the hips. This can be achieved with a footrest if needed.
Feet should be able to sit flat on the ground comfortably or on a footrest.
Chair arms should not restrict access to the desk.

Monitor setup:

Monitors should be set up to avoid any arching of the neck or poking forward of the chin:

Screen height: the top of your screen should be at or just below eye level
Screen distance: approximately one arm length away from you
Ensure the font and display sizes are large enough to read without visual strain

But what if you have two monitors?

Position your main monitor straight ahead to avoid any excessive twisting through the neck or lower back
Ensure you move your chair to avoid twisting when using your secondary monitor
If you use your monitors equally - position them in an arc right next to each other so that both screens are within equal viewing distance

How about laptops?

Ideally, to mimic a monitor, a laptop needs to be elevated with a stand or a stack of books for example so that the top of the screen is at eye level. Having laptop additions such as an additional keyboard and mouse would make a laptop more ergonomically friendly.

Keyboard setup:

Typically, if you can touch type, you tend to have less strain on the neck and shoulders when working at a desk.
Adjust the keyboard up or down so that your wrists are straight when your fingers are in line with the middle row of keys
Raise or lower your chair until your wrists are straight
Make sure that your work surface is just below the elbows, your forearms are parallel to the floor and that your elbows are by your sides.

Mouse setup:

Keep the mouse as close to the keyboard as possible and at the same height
Ensure mouse fits comfortably in the hand to reduce and increased load on the wrist and forearm
Consider using the mouse in the non-dominant hand
Take regular breaks from using your mouse

Phones and headsets:

Phones should be placed within the primary work zone next to the main monitor to reduce unnecessary reaching.
If you are using the phone a lot or need to use the phone while typing, writing etc then a headset or wireless earphones are a better option.

Place your printer and scanner away from your home desk so that you have an excuse to get up from your desk.
Take regular mini-breaks where you remove your arms from your mouse and keyboard.
Do some light shoulder rolls and shoulder blades squeezes to keep things moving.

If you have acquired pain and are not sure where to begin, come and see one of our physiotherapists and we can help get things under control.

Some things our physios can do to help in this area include:

Give our friendly reception team a call on 6281 2499 to book an appointment.

Author: Jess Garlick, Physiotherapist (BHSc, M. Physiotherapy Practice)

References:

https://www.worksafe.qld.gov.au/__data/assets/pdf_file/0006/83067/guide-ergo-comp-workstations.pdf

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