SET UP YOUR OFFICE

Set Up Your O ce

FOR SUCCESS IN 2019

BY KYM SIDDONS

WWW.KYMSIDDONSPHYSIO.COM.AU

Ergonomic Tips to take strain o your body while you work

Every year I see hundreds of people who are suffering unnecessarily from the strain that’s on their body while

they’re working away at their desks… Let’s explore some steps to give your workstation a mini-makeover and ensure yours is setup to take as much strain as possible off your muscles, ligaments and joints. You might be surprised at how some simple adjustments can make a huge difference to your wellbeing while you work!

When you sit at your desk it’s important that your setup follows good ergonomic principles so you minimize the strain on your body, improve your posture and maximize your productivity. Ergonomics sounds like a ‘scary’ concept, but it just refers to the process of arranging workplaces (or products and systems) so that they fit the people who use them. So, let’s go through some simple steps for arranging your workspace to best suit you!

It’s really important to sit in a proper office-type chair as it needs to be adjustable, at least in height, to suit you. Sitting at your desk with your hands on your keyboard, adjust the height of your chair so that your elbows are at desk height (or just below) when you type.

Now, wiggle your bottom right back in your chair and see if your feet are flat on the floor. If not, you’ll need to use a footrest so that your knees and hips are supported properly (bent at about 90 degrees). If you don’t have a footrest, try using some reams of paper, thick books or a low box (like a shoebox). See if your chair has another lever to recline the backrest? If it does, recline your backrest by about 10 or 20 degrees so you’re encouraged to lean back on it during the day… Yep, it’s supposed to be for resting your back muscles!

If you have arms on your chair, make sure they are low enough to go under your desk, so you can come in nice and close to type/ write. You also need to be able to get up without being hemmed in by the arms on your chair. If either of these factors apply, remove the arms.

Step 1 Your Chair

Make sure your keyboard is directly in front of you at all times, that you’re not twisting to use it. Also, make sure you’re not reaching over papers, notebooks or documents to type… keep your keyboard close and use a specific prop for those items (like a Microdesk, see product info below). Again, try to keep your documents/ notes placed centrally so you’re not twisting to look or write.

If you use a laptop, make sure you use a separate keyboard and mouse when you’re not out and about. This way your monitor can adjusted to the right height (in the next step) while your wrists and arms are kept in their optimal position

Step 3 Your monitor

To make sure you’re not straining your neck and shoulders it’s very important to have your monitor at the right height. Ideally the top third of the screen should be about your eye level, so you’re not looking down at the screen.

You don’t have to have a fancy monitor raiser, reams of A4 paper stacked or boxes can be useful to raise your monitor if you need to.The distance your screen should be from your body is about arm’s length away, so your fingertips just touch the screen when you reach out in front of you. If you use more than one monitor, make sure all the screens are as close to the same height as possible and arranged as centrally as possible. You want to avoid turning your neck one way more than the other and be looking as straight ahead as you can.

If you’re using a laptop, make sure you’ve hooked up your separate keyboard and mouse so you can raise your monitor up to eye height. You can try the stacks of paper or boxes, or use a specific portable laptop raiser (see product info below) if you’re on your laptop often.

Step 4 Your surrounds

Make sure the things you use most often are within easy reach and you don’t have to twist to use them. Try and clear both your desktop and underneath your desk of any unnecessary items so you can sit comfortably without being restricted. Well done! Now you’ve given your workstation a mini-makeover, you’re ready to start your new year at your desk afresh! I can’t wait to hear how you go!

Love Kym Siddons

WWW.KYMSIDDONSPHYSIO.COM.AU

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