Workstation tips from an Ergonomic Physiotherapist

Office workstation set up plays a vital role in both the quality of health for the employee and the productivity the workers.

Current evidence suggests introducing more walking and movement breaks throughout the day to promote better hear and reduce the change of fatigue and pain.

Advice for an optimal workstation set up is highlighted below from our Ergoworks ergonomic physiotherapist;

Once you have made yourself comfortable on chair, make sure to adjust the height where feet are resting on floor or on footrest. Arms should rest parallel on desk making sure elbow and wrist are in line. Avoid hitching from shoulders. Sit back comfortably and rest backrest in to a neural recline position (100deg hip flexion).

Looking ahead at your screen, make sure that monitor is positioned an arm’s reach away, or a comfortable visual distance. Your visual gaze should fall to the top third of the screen to maintain a neutral neck position. If you are wearing multifocal glasses, the screen needs to be lowered.

A correct keyboard and mouse configuration is imperative. Make sure to position these two items approximately 20cm from the edge of desk to avoid over reaching. 

Taking adequate movement breaks throughout the day can promote better health, and guidelines encourage a minute break every 30 – 60 minutes.

Here are some quick and easy stretches that you can incorporate to your daily walking break. Hold each stretch for 30 seconds for maximal relief.

For further advice on workstation assessment and physiotherapy sessions, our Ergoworks ergonomic physiotherapists can provide you with the current evidence based advice to promote optimal set up at your workstation.

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