Did you know that the way our workspace or desks are configured can either set us up for a pain-free work day or enduring aches that can last long after you clock off. Here a few key points to remember when setting up your work desk.
Workspace/Desk Ergonomics – The way our desks are set up can either set us up for a pain-free work day or enduring aches that can last long after you clock off. The key points are:
- Screen height: The top third of your screen should be visible to you while sitting up straight with your eyes looking directly ahead of you. Most of us have our screens too low which encourages us to slouch down to our screens.
- Keyboard position: Your keyboard should be laid flat (not propped up) and distanced about an inch in from the edge of your desk. Often, we prop our keyboards up which encourages us in having ‘lazy wrists’ and resting them on our desk. This often leads to lateral epicondylitis or tennis elbow as it’s more commonly known, which can be a painful and stubborn injury. Likewise, your keyboard should not be placed too far into our desk to avoid the temptation to rest your wrists and forearms on the desk.
- Chair height: Not everyone can adjust the height of their desks but chairs can be more easily changed around. Our chair should be positioned to allow us to have our hands reach the keyboard with our arms relaxed by our sides and elbows flexed to around 90 degrees. If you are unable to reach the floor with your feet, a small stool should be used to rest your feet on. Avoid stretching your feet out underneath your desk and sitting with crossed legs for prolonged periods as this can lead to back problems. Ideally your chair will not have arm rests attached but will have a head rest.
- Head Rests: Head rests are important to have and important to use! They help remind us to sit upright and not ‘duck’ our heads forward while looking at our screens. If you feel the need to do this to see the screen, try adjusting your font size/style and screen brightness instead.
If you have pain or aches, physio treatments can prevent a more serious injury. Injured workers are also able to utilise 8 free pre-approved physio treatments and our team can help you lodge a claim. Nedd help? For support or advice, please contact our physios for specialists for assistance.