Your workstation should be set up to cause the least amount of stress on your body. Prolonged hours of poor posture or repetitive work habits, often result in a stressful work environment that can result in significant overuse injury. Applying the following tips can help to minimise such injuries.
Ergonomics made simple :
- Site in front of your workstation such that your monitor is directly front on
- Your arms should be roughly at right angles from your shoulders when you type
- Your wrists should be fairly in line with your forearms, both horizontally and vertically
- Your keyboard should be flat
- The top of your monitor should be level with your eyes
- Do not sit too close to your monitor – at least an arms length away
- Ensure your seat is properly adjusted
- If your feet don’t reach the ground, use a foot rest or book.
- Do not reach too far for your mouse, keep it close to your keyboard and support your arm on the desk when using your mouse
- Use a document holder attached to the side of the monitor
- Take regular breaks every hour, stretch your legs and perform simple mobility exercises to limber up
Optimal Chair Setup
Correct seating posture is an essential ingredient to preventing spinal strain and fatigue.
The basic features of a good chair are :
- Height adjustable
- Pelvic tilt on seat
- Lumbar support
- Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor.
- If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve.
- Move the lumbar support so that it fits snuggly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain an upright spine and neck whilst seated.
- Never sit with your legs crossed! It causes postural strain and blocks circulation. Crossing at the ankles is an alternative, but change sides.
For further information, or to consult with one of our osteopaths you can use the Contact Us or Appointment Request buttons at the top or bottom of this page, call our Balgowlah practice on (02) 9907 6387, or visit Vital Lifestyle Centre‘s state of the art Osteopathy clinic at Suite 12/ 318 Sydney Road, in Balgowlah.