Desk Ergonomics


Do you work at a desk? Is your desk setup personalised for you? What about your home workspace? Making a few simple changes to your desk and chair setup at home and work will help to keep your neck, back and shoulders pain free.

Here are a few desk ergonomic tips to support your back and neck when seated at a desk:

# Adjust your seat height, so your can place your feet firmly on the ground, hip width apart

# Sit with your hips slightly higher than your knees

# If the height of your desk is customisable, adjust the desk so your arms and wrists are in a neutral, relaxed position

# Try to sit directly over your ‘sit bones’

# Your computer screen should be directly in front of you with the centre of the screen level with your nose. If it is too high or too low, your head will be angled, which puts excessive stress on muscles that are not designed to be under tension for long periods

Here we show how you can customise your desk setup at home and work. Notice the 20-30 degree angled downward thigh posture, which helps to take the stress off the joints in the lower back. We used books to raise the screen, so that the neck remained in a neutral position. Also note the neutral position of the wrists.

These guidelines help to distribute weight evenly and utilise the correct postural muscles. This position makes it easy to maintain good posture, without the body becoming fatigued or prone to injury.

Try these tips to improve your level of comfort and prevent injury. If you would like specific advice for your body and work setup, make an appointment to see us here at take2health or our sister clinic Enta in Strathmore –

Tune in for our next post where we will look at some simple stretches you can do at your desk.

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