Workspace Set-up, More than just ergonomics.
As COVID (hopefully) comes to an end we are finding ourselves in office situations that look markedly different to what we were in prior to COVID. If you are one of the people still working normally in an office space you will likely notice that there are a lot less people (hopefully you have snagged the corner office with a brilliant view). Others are working partly in the office and partly from home. A friend of mine has taken the opportunity to work from his van as he slowly travels around Australia and a lot of people are completely working from home. No matter where you are working it is important that you consider how your work space is set up.
Before we start – it is not all about your set up or your posture! Whatever your work entails – you need to think of yourself as an athlete. One of the big problems is a lack of conditioning (even for sitting at a desk). You need to condition yourself to be able to cope with the demands you are putting on your body – sitting at a desk or in a control room, standing in a classroom, standing in a factory setting, driving for long periods, presenting to audiences. These tasks all take muscular endurance and strength. So no matter what you do for work, it is important to consider physical conditioning. As little as 6 minutes per day (3 x 2 minutes) can really make a massive difference, and you don’t even need to sweat.
See “The office workout” blog for specifics
Another simple tip: change posture and position frequently. Move around often, make it a habit to get up and have half a glass of water (so that you move and get some water at the same time). Sustained static postures will lead to fatigue and pain.
The third thing that might help (but only if the other two are being followed) is your ergonomic set-up. A good ergonomic set-up will help to maximise your work efficiency and minimise your chance of developing postural pain and overuse injuries.
Workspace set-up audit:
Your chair (more important than the desk or the computer):
Sit with your feet flat on the floor or resting on an adjustable foot rest,
With a gap of about 2cm from the chair to the back of your knees
Seat pan size can be super important, especially for people with short legs.
With a gap of about 2cm between the top of your knees and the underside of your table
A backrest that you can adjust, raise or lower to support your lower back.
Lastly, a seat that is rated to the time you are going to be using it. Some of the most common office chairs are only rated for 1.5 to 2 hours use. My advice is to get one that is rated for at least 12 hours use. Also consider your own weight. Most chairs are rated for up to 120kg but some are only rated to 80kg, while others are rated for over 200kg.
Your computer station:
Your wrists are in-line with your forearms
Your mouse is close to your keyboard
The keyboard is close to your body so that you are not over-reaching
Your shoulders are relaxed and positioned so that your elbows are at a comfortable 90 degree (or at least capable of achieving) angle whilst your hands are on the keyboard
Your screen:
The screen is between 35 and 70cm from your face at a comfortable reading length with a slight angle back
The top of your screen is at or just below your eye height
The screen is free from glare or reflections
You have a document holder positioned between yourself and the screen, in line with, or as close as possible to eye height
Don’t forget – it’s not just about your set-up, it’s about taking frequent breaks in position, and conditioning your body to be strong enough to manage your work demands.
If you would like your office space set up correctly for you then let us know. We can book a time to come to your workplace and provide the feedback. We can also personalise a short conditioning program based on your work and your body.
