Your osteopath or chiropractor are great to see for those niggly lower backaches or tedious headaches. But to ensure your long term improvement, helping yourself to minimize the regularities of these issues is the best way to go.
I know I can be a bit militant about it, BUT those days you work from your home office (aka the sofa, dining table or even your bed) can have a huge impact on the level of discomfort you feel & the ongoing effectiveness of any manual therapist’s treatments.
An incorrect workstation set up is a significant concern to us as you spend much of your day, and many days of your week in the same position!
Ergonomics – Your Home and Office Set Up
Why is getting your workstation set up important?
According to Safe Work Australia, the total economic cost of work-related injuries and illnesses is estimated to be $60 billion dollars. Recent research has shown that lower back pain is the world’s most common work-related disability.
The purpose of ergonomically setting up your office space is to create a safe, comfortable and productive workspace by catering to your body size, strength, skill, speed and sensory abilities (vision, hearing).
Remember, there is no one size fits all when it comes to desks, chairs and computer positioning.
If the company you work for has a HR department, please please please, take advantage of them and have your workspace assessed. It’s not only in your best interest, but also the company’s to ensure your long term productivity and to avoid injuries.
So lets consider your work station set up:
STEP 1: Your Chair
The best type are the standard clerical-type office chairs – not the large, high-backed reclining types which some people think (mistakenly) are guaranteed to be comfortable.
A good chair for working in needs the following features:
- Adjustable height; so your feet are flat on the floor and your knees equal to, or preferably slightly lower than, your hips. If your feet don’t comfortably reach the floor use a foot rest.
- A separately adjustable backrest you can bring forwards into the small of the back, as well as (preferably) altering vertically to suit your trunk length; adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
- A seat short enough to allow you to get full back support without the front edge of the seat pushing into the back of your legs; the seat should support your hips and legs, and provide a 3-4 finger size space between the front edge of the seat and the back of your knees. Sliding seat options can help you set the proper depth position
- A five-star base (for stability);
- A curved, “waterfall” front;
- Well padded – you shouldn’t be able to feel the seat base under the padding when you’re slumped heavily in the chair.
- Armrests are usually unnecessary, and can get in the way or push your shoulders up, so consider a chair without them, otherwise adjust them so your shoulders are relaxed.
If purchasing a chair, always ask if the chair conforms to Australian Standard AS/NZS 4438 (“Height-adjustable swivel chairs”), published in 1997. There’s also a set of Standards on Fixed-height Chairs – AS/NZS 4688.1, 4688.2, 4688.3
STEP 2: Your Keyboard
An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials, such as your telephone
- Pull up close to your keyboard.
- Position the keyboard directly in front of your body.
- Determine what section of the keyboard you use most frequently, and readjust the keyboard so that section is centered with your body.
- Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
- The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
- Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Resting on the wrist rest while typing is not recommended. Avoid using excessively wide wrist rests, or wrist rests that are higher than the space bar of your keyboard.
- Place the mouse as close as possible to the keyboard. Placing it on a slightly inclined surface, or using it on a mouse bridge placed over the 10-keypad, can help to bring it closer.
If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get into a comfortable position. Remember to use a footrest if your feet dangle.
STEP 3: Screen, Document and Telephone
Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the screen and source documents so that your neck is in a neutral, relaxed position.
- Centre the screen directly in front of you, above your keyboard.
- Position the top of the screen approximately 5-8cm above seated eye level (If you wear bifocals, lower the screen to a comfortable reading level.)
- Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
- Reduce glare by careful positioning of the screen. Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
- Place screen at right angles to windows
- Adjust curtains or blinds as needed
- Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
- Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights
- Place your telephone within easy reach. Telephone stands or arms can help.
- Use headsets or speaker phone to eliminate cradling the handset between your ear and shoulder.
STEP 4: Pauses and Breaks
Once you have correctly set up your computer workstation employ good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
- Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
- Rest your eyes by covering them with your palms for 10-15 seconds.
Use correct posture when working. Keep moving as much as possible.
*Information supplied by UCLA Ergonomics
Article written by Dr Mia Rabjohn (Osteopath)
Click here for Mia’s next article on Ergonomics in your home office.
