16 Aug Work Station Set Up – Tips & Tricks to help reduce strain
How is the correct way to set up our desks?
Work Station set up is something that I am asked about often in practice, and rightly so. Upper back and neck strain associated with working at a desk or computer would be one of the most common things I see at my Osteopathic clinic, and furthermore it can often be helped with the correct work station set up. I see strain associate with sitting at a desk in office workers, in students, and even in parents at home who spend time on a laptop or tablet. Therefore, here are a few simple tips to help you with your work station set up. These tips will help you improve the way you sit at your desk and in turn, help reduce some of the strain.
First of all, chin tucked in, and level with the ground. Also, don’t let your head lean forward (keep it in line with your shoulders). And lastly, don’t let your head tilt forward (keep it level to the ground).
Be sure to keep eyes in line with top 1/3 of computer screen.
First of all, have your keyboard the same height as elbow and wrist. Furthermore, your hands and wrists should rest comfortably on the desk & keyboard, without reaching too far forward.
Be sure to keep your hips at 90 degrees (or just under, so you are sitting slightly higher that the seat level). Furthermore, keep your 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
Furthermore, your back should be adjustable and have full lumbar support. Also, your arms – a chair without arm rests is best. Remember that when we rest our elbow on arm rests, we tend to slump in the upper body, and it affects our whole posture.
Always keep them relaxed and at right angles. Also, they should be in line with the side of your body or just slightly forward, however not reaching in front of you to touch the keyboard.
Be sure not to hold phone between ear and shoulder. Furthermore, a headset or earphones is recommended if making numerous or lengthy phone calls.
First of all, have your mouse adjacent to the keyboard and at the same height. Also, it should be close enough that you do not have to reach for it.
One last thing to remember …
And lastly, always remember to take breaks every 30 minutes. Our bodies like movement, so any time we are in the one position for too long, our bodies are going to fatigue into bad patterns (ie. Slumping). Even if we have done all that we can to make the set up good for our posture, our bodies still need a variety of positions, so movement is key.