20 Feb Work Station Set Up – How to do it right for improved posture
Work Station Set up
This is something that I am asked about often in my Osteopathy practice, and rightly so. Work station set up is so important when you consider how many hours per week we spend at our computers. Postural Osteopathy, which includes back and neck strain associated with working at a desk or computer would be one of the most common things I see at the clinic. I see it in office workers, in students, and even in parents at home who spend time on a laptop or tablet. Here are a few simple tips to help you with correct work station set up, and help you reduce some of the strain.
- Chin tucked in, and level with the ground
- Don’t let your head lean forward (keep it in line with your shoulders)
- Don’t let your head tilt forward (keep it level to the ground)
- In line with top 1/3 of computer screen
- Same height as elbow and wrist. Your hands and wrists should rest comfortably on the desk & keyboard, without reaching
- Hips should be at 90 degrees (or just under, so you are sitting slightly higher)
- Feet firmly on the ground
- Tip – if you have to adjust your chair higher to correct your hip alignment, then to still have your feet flat on the floor, place a foot stool under your feel and adjust to the correct height
- Back should be adjustable and have full lumbar support
- Arms – a chair without arm rests is best. When we rest our elbow on arm rests, we tend to slump in the upper body, and it affects our whole posture
- Relaxed and at right angles. They should be in line with the side of your body or just slightly forward, but not reaching in front of you to touch the keyboard
- Do not hold phone between ear and shoulder
- A headset or earphones is recommended if making numerous or lengthy phone calls.
- Adjacent to keyboard and at the same height. It should be close enough that you do not have to reach for it.
Always remember to take breaks every 30 minutes.
Also, keep your shoulders down and back, without strain, and your chest open.
These simple changes can make a huge difference to how you feel by the end of the day.