We are spending longer than ever at a desk... learn how to situate yourself to minimise strain on your body and ensure good ergonomic alignment...
Our bodies are still mostly adapted to a hunter-gatherer way of life. What does this mean? We are designed to move. We are not designed to sit comfortably for 8 hours at a computer, no matter how well our workstation is set up!
So, before I start talking about having an ergonomically suitable computer workstation, I want to highlight that it is still crucial to:
Why is having your computer workstation set up ergonomically important? It decreases the risk of work-related injuries or health issues such as headaches, eye strain, neck, and back pain.
Computer Workstation Dimensions
Please note that these guidelines suit the majority of people. Arrange for one of our OTs to visit to assess the specific needs of your workstation.
(Workdesign Magazine, 2021)
Where possible, desk height should be elbow height or just below.
Chairs should swivel, have five wheels for stability, breathable fabric on the seat, a rounded front edge and have adjustable height and backrest for lumbar support. Of note:
1. Adjust the seat tilt so that you are close to horizontal but tilted slightly forwards.
2. Ensure your feet are flat on the ground or resting on a footrest.
3. Adjust the backrest so that it supports the lower back when you are sitting upright.
4. Arm rests are generally not recommended.
Keyboard placement: Place the keyboard straight in front of you.
Screen placement: Set the eye to screen distance at arm's length. Set the height of the monitor so that the top of the screen is below eye level.
Desk-top layout: Place all commonly used items within a comfortable reach.
Document holder: Place this as close to the monitor screen in the position that causes the least twisting or inclination of the head. Be aware, reduce and eliminate glare and reflection on screens. This can be done by re-orientating your monitor in relation to a window or over headlight, adjusting your monitor’s brightness and keeping your screen clean.
Keep your mouse as close to your keyboard as possible. Try switching your mouse to the other hand. Take you hand off the mouse when not using it.
Use a headset, earphones, or loudspeaker when on the phone.
Use of laptop/notebook computers: Where possible and practical apply all the principles above when working with these types of computers. Consider using a riser, separate monitor and/or plug in keyboard/ mouse if using a laptop for long periods to improve your posture.
In conclusion, having a computer workstation that is ergonomically correct is very important, but it doesn’t change that our bodies need to move and change position. Stretch regularly, walk to grab a coffee, have meetings standing up, and support a work culture that promotes these practices. Arrange for one of our fabulous OTs to come and provide a comprehensive assessment.
Australian Standard 1990, Screen based workstations, part 2 workstation furniture3590.2 - 1990. Australian Standard, Published by Standards Australia (Standards Association of Australia) Homebush NSWISBN 0 7262 6051 7
Safe Work Australia 2020, How do I set up a workstation at home? viewed 13 August 2021, <https://www.safeworkaustralia.gov.au> Work Design Magazine 2021, 4 Tips To Improve The Ergonomics Of Workstations viewed 13 August 2021, <https://www.workdesign.com/2013/03/4-tips-to-improve-the-ergonomics-of-workstations>
