Are you sitting for long periods of time at a desk? Is your body feeling strained and causing discomfort?
Sitting for long periods of time can have serious health issues, especially if your workstation is not set up correctly. Back Centre’s occupational therapist can visit and assess your workstation and advise on the best adjustments and arrangements for your needs. An ergonomically correct workstation has all the best practices to help maintain a healthy posture and improve your health and productivity.
Here are some tips on how to set up your workspace.
Maintain a healthy posture
It’s easy to adjust your workstation to fit your ergonomic requirements and maintain a healthy posture. Ensuring that you’re sitting comfortably in front of a computer is a great way to avoid pain and fix your posture for better health. Follow these steps to improve your posture and prevent lower back pain.
1. Adjust the chair height
If your chair isn’t at the correct height, you can adjust it by using the lever on the right-hand side. Adjust the chair to a height that is comfortable for you.
2. Ensure your feet are firmly on the floor
Sit well back into the seat and check that your feet are firmly on the floor. If your feet aren’t firmly flat on the floor, a footrest will be required to improve your posture.
3. Adjusting the chair angle
An ergonomic office chair allows the seat to be adjusted horizontally or slightly angled. Usually, the lever for this is on the right toward the back.
4. Adjusting the backrest angle
The lever for adjusting the backrest angle is usually on the right, showing backward and forwards arrows.
5. Setting the Backrest height
The Backrest can be adjusted by loosening the lever or knob at the base of the backrest. If there isn’t a knob or lever, you most likely have a ratchet style adjustment.
6. Positioning the armrest height
If the armrest can be adjusted, position them so that they fit under the desk.
If you are taller than average, the above recommendations for adjusting your chair may not be suitable. Consider an Adjustable Standing Desk or a Sit Stand Workstation to bring the desk to your level.
To find out more about ergonomics for taller than the average height have a read of our blog article.
How to correctly set up your workspace
When setting up an ergonomically workstation, it’s important to have everything in the correct place.
By following these tips we can help you set up your workspace to improve posture and
provide the correct support.
- Adjust the location of the keyboard to be 10-15cm in front of the edge of the desk.
- The wrists should be straight and hovering over the desk.
- The mouse should be as close as possible to the keyboard.
- If you are using one monitor, position it directly in front. It should be an arm length away and angled slightly upward towards the eyes.
- A document holder should be ideally positioned between the monitor and the keyboard.
- Phone, calculators, and note-pads are all ideally positioned within easy reach.
Does your workstation require a footrest?
When setting up an ergonomic workstation, ensuring your legs and feet are well supported is crucial. If your feet aren’t firmly flat on the floor, a footrest will be needed to improve your posture. A footrest will help in attaining the right foot elevation, leg and knee position.
If you need more support to set up your workstation and struggling with poor posture contact Back Centre today to book in an Ergonomic Assessment to improve your posture.
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