Ergonomic Set Up Tips

Our bodies are designed to move, and with the increasing amount of time many of us spend at a desk, having an ergonomically set up workspace can help have a positive impact on body function and limit aggravation of any pre-existing musculoskeletal aches and pain we may experience!

Ergonomics by definition is ‘the study of people in their workplace and is the process in which workplaces, products and systems are designed or rearranged so that they fit the people who use them’. It aims to improve workspaces and environments to reduce the risk of injury. In a physiotherapy context we are primarily referring to the physical environment which includes the individuals, anatomy and biomechanics/postures (1). 

Some simple ways to start improving your ergonomics are (2), 

• Pushing your hips as far back into the chair as possible and making sure your feet are flat on the floor. 
• Making sure your knees are in  line or slightly lower than your hips. A foot stool may often be helping in this situation
• Adjust the backrest to recline slightly to 100-110 degrees, whilst making sure your upper and lower back are supported
• The top of your screen should align with your eye line 
• Forearms are slightly angled downwards to the keyboard
• Monitor/s at comfortable reading distance (approximately an arms length away and centered directly in front)
• Document holder between screen and keyboard
• Mouse close to keyboard and within easy reach

Although helpful throughout the workday the above mentioned strategies are not a replacement for regular meaningful movement! Some simple healthy habits to integrate during your work day include (3),

• Taking 1-2 stretch breaks every 30-40 minutes
• Try to get away from your desk during break times
• Remember ‘your next posture is your best posture’, so move as much as you can!

If you feel despite your best efforts to improve your posture at work, the team Flex is able to provide further advice on work set up and address any underlying movement restrictions through hands on treatment and exercise therapy to support improving your workplace and overall health. 

References

1. Chen, X., Coombes, B. K., Sjøgaard, G., Jun, D., O’Leary, S., & Johnston, V. (2018). Workplace-Based Interventions for Neck Pain in Office Workers: Systematic Review and Meta-Analysis. Physical therapy, 98(1), 40–62. 
2. UCLA Ergonomics. (2024). 4 Steps to Set Up Your Workstation. https://ergonomics.ucla.edu/office-ergonomics/4-steps-set-your-workstation 
3. Comcare, Australian Government. (2024, March 7). Ergonomic hazards. https://www.comcare.gov.au/safe-healthy-work/prevent-harm/ergonomic-hazards