At present, there is an increasing amount of people having to work form home. At Innovations Physio and Pilates, we are concerned that our patients might begin to or are already experiencing neck or low back pain due to prolonged sitting at a poor work station set up.
See below a diagram that might help you re-assess you’re home set up to prevent or relive such aches and pains.

Workstation setup

(http://www.safety.uwa.edu.au/topics/physical/ergonomics/workstation)

Key Features of Correct Setup:

  1. Elbows above the desk, at right angles 90-110?.
  2. Shoulders relaxed and not hunched.
  3. Wrists in line with forearms.
  4. Hips, Knees, Ankles at 90? when seated.
  5. Feet flat on the ground or footrest. For prolonged standing consider a mat.
  6. Head upright with ears aligned with shoulders.
  7. Eyes looking at top of monitor or slightly below. Consider use of a laptop raiser with your laptop.
  8. Seat length should be long enough to support the thighs (approx. 5cm clearance between the front edge of the seat and the lower part of the legs).
  9. Backrest angled at 90-110? with adequate lumbar support for the lower back.
  10. Keyboard positioned flat and as close to the front edge of the desk as is comfortable. Mouse close to keyboard and gripped loosely.

Laptop used with a raiser, docked into a desktop computer with connecting keyboard and mouse.

We have also put together some workstation stretches to do frequently. Click here to download