Recently we have heard from many of our clients in relation to poor home desk set up and ergonomics. Working from home with a poor desk set up leads to slouching, glaring and neck strain resulting in aches and pains.

We’re guessing these are common issues at this time and we want to help by giving you a few easy tips to make working from home more comfortable.

Your desk set up should be customised for you. 

Here are 4 easy steps on how to set up your desk at home ergonomically:

1. CHAIR HEIGHTFirst, adjust your chair height so that your elbows are bent to 90° with your hands resting on the desk.If this now means your feet are off the floor, use a footrest or book as support.

2. SCREEN POSITION

   Next is the monitor. Keep this about an arms length away so you don’t need to bend forward or strain your eyes.

   Adjust your screen height using a stack of books to raise your monitor so that the top of the screen is at eye level.

   

3. KEYBOARD & MOUSE

   Place the keyboard where your hands naturally fall on the desk.

   Your mouse should be directly adjacent to the keyboard.

   A wireless mouse & keyboard is money well spent!

   

4. DUAL SCREENS

   If you are working from dual screens consider their placement.

   If mostly working from a primary screen, keep this directly in front of you.

   If using 2 monitors equally, have them set up so you position yourself in the middle of the 2 monitors.

   

Remember the body wasn’t built to stay stationary for hours on end. Necks and lower backs may start to stiffen up. ⏰Set yourself a timer and try these 4 stretches on the hour ⏰

CHIN RETRACTIONS

DESK NECK STRETCH

LOWER BACK ROLLS

LOWER BACK ROTATIONS

We hope this helps, If it doesn’t – book a clinic appointment – here –