How do I Set-Up my Workstation?
With more people spending long hours at their desks—whether in the workplace or working from home—proper workstation setup can be crucial to preventing pain and discomfort. Poor ergonomics can lead to issues such as neck pain, back pain, and other soft tissue strain injuries (previously reported as repetitive stress). Understanding the right way to position your desk, chair, and computer can make a significant difference in your overall comfort and health. In this blog we will outline some of the common injuries seen related to desk work, tips on how to set up a work space correctly and other considerations to help you stay WorkFit.
Common Injuries Associated with Desk Work
Spending extended periods sitting at a desk without proper support or positioning can contribute to several musculoskeletal issues, including:
- Neck pain – Often caused by looking at a screen for prolonged periods. Particularly when a screen is not in an ideal position, the head and neck may be placed under repetitive or sustained postures either looking down, looking to one-side or craning forward.
- Back pain – Poor lumbar support, slouching, or an incorrectly positioned chair can lead to strain in the lower and upper back. Lack of movement is also a significant contributing factor.
- Wrist, elbow and shoulder discomfort – Incorrect keyboard and mouse positioning; and how you rest or position your arm, can result in a variety of soft tissue injuries, such as carpal tunnel syndrome, tennis elbow or shoulder pain.
- Headaches and eye strain – Poor screen placement and glare can lead to tension headaches and fatigue.
Tips for Setting Up your Workstation
1. Desk and Chair Setup
In an ideal set up for the desk and chair:
- Allow your elbows to be at, or slightly (5cm) above desk height;
- Your chair should allow your hips to be slightly above your knee’s, and your feet are flat on the floor, with knees at a 90-degree angle;
- Use a chair with proper lumbar support and a back rest which extends from the low back up to the mid-shoulder blade region, and can allow up to 10-20degrees tilt back. This is to allow the spine to rest back into the chair while maintaining the natural curve of your lower back.
Common limitations to getting this correct include not having an adjustable chair or desk. Some simple strategies can include using foot rest if your feet don’t touch the floor, and using cushions on your chair to help elevate your sitting height. Other things to consider is having a swivel chair or chair on wheels if you require frequent twisting, turning or movement at your desk space.
2. Monitor Placement
Ideally when working with a computer screen:
- Position your screen at eye level, about an arm’s length away.
- The top of the monitor should be at or just below eye level to prevent neck strain.
- Reduce glare by adjusting brightness and positioning the monitor away from direct light sources.
The biggest difficulty to get the ideal screen height is when you are working with a laptop or tablet. We recommend connecting to another separate screen/monitor which is at an ideal height.
Many people may also be working with multiple monitors. Ideally you want to have your main screen (the one you look at the most) directly in front of you. If you use both screens evenly, then you should aim to be directly in the middle.
3. Keyboard and Mouse Positioning
If you regularly use a mouse and/or keyboard:
- Keep your keyboard and mouse close enough to avoid reaching forward.
- Wrists should remain in a neutral position, not bent upwards or downwards.
- Use a wrist rest if needed to reduce strain.
Other things to consider is trying to use the mouse in your other hand and rotating regularly. This can reduce the repetitive use on just one side of the body.
4. Posture and Movement
To prevent pain while working at a desk, probably the most important thing is to be moving regularly. Even with the perfect work set-up, our bodies are designed to move, so you should not be staying still for prolonged periods. It is important when working at a desk to:
- Maintain a neutral spine position; avoid slouching or leaning forward.
- Take breaks every 30-60 minutes to stand, stretch, and move around.
- Incorporate simple stretches to relieve tension in your neck, shoulders, and back.
When our work is busy or we are just so focused, it is very easy to stay at our desks for extended periods and not realise the time. There are some simple strategies to help keep you moving though. Setting a regular alert on your computer/phone/smart watch to tell you to move every 30 or 60 minutes is one of the easiest ways to overcome this.
Using a sit-stand desk to alternate between sitting and standing throughout the day, is another great strategy to implement regular movement.
5. Additional Tips for Comfort
At your desk you might also be using documents, phones and other devices. So some other useful tips would be:
- Consider the placement of everything at your desk, keeping the things you use the most closer to the body (see below).
- Use a document holder if you frequently refer to papers while working and avoid looking down.
- Use a headset if you are using phones regularly.
- Position printers or other devices away from the work station- forcing you to get up regularly when you use them.
- Stay hydrated and ensure proper lighting to reduce eye strain.
A well-designed workstation is essential for preventing common desk-related injuries and improving overall comfort. By making small adjustments to your desk setup, chair position, and posture, you can reduce strain on your body and maintain better health in the long run. If you’re experiencing ongoing discomfort or pain, consider seeking advice from a physiotherapist to assess your posture and work habits.
Kelly Laing
McKenzie Credentialed Physiotherapist
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