If you are going to be working from home, it’s important to set up your workstation as best you can to ensure you are comfortable and are avoiding awkward postures. Setting up a home workstation doesn’t have to be expensive – some simple tips and tricks can work really well.
Use a supportive and comfortable chair (if possible).
A good, supportive chair helps prevent fatigue and discomfort that can come from sitting in the same chair for hours on end.
Your elbows should be at about right angles when sitting at your desk.
You might need to raise your chair if they’re not – most kitchen tables and desks are too high! + Use a pillow as a seat cushion if needed.
Make sure your feet rest flat on the floor
If they don’t firmly touch the ground while sitting, be sure to support your feet on a phone book, step stool, etc.
Use an external keyboard and mouse.
Ideally, the monitor is separated from the keyboard and mouse. The top of the monitor should be at or slightly below eye level, shoulders relaxed with the elbows around 90 degrees.
+ If the middle of your laptop screen is not at eye level, raise your monitor using books or old shoe boxes.
Remember to ensure you have adequate lighting where you choose to set-up.
It’s important to take regular breaks
We suggest changing position every 20 minutes or so.
An ergonomically correct workstation has all the best practices to help maintain a healthy posture and improve your health and productivity. For further advice, speak with your physiotherapist for their current evidence-based approach to develop the optimal set up of your workstation.