Your workstation should be set up to cause the least amount of stress on your body. Prolonged hours of poor posture or repetitive work habits, often in a stressful environment can result in stiffness and pain. Applying the following points can help to minimise such injuries.
Important points to note:
- Sit in front of your workstation such that your monitor is comfortably at eye-level
- Ideally, your arms should be at right angles from your shoulders when you type
- Your wrists should be in line with your forearms, both horizontally and vertically
- Do not sit too close to your monitor – at least an arms length away
- Ensure your seat is properly adjusted – hips and knees should be at right angles
- If your feet don’t reach the ground, use a foot rest.
- Do not reach too far for your keyboard/mouse and support your arm on your desk/chair when using your keyboard and mouse.
- Take regular breaks every 30-45 minutes – stretch your legs, change to standing if you have a standing desk, perform simple stretches, go for a water break. Small movement snacks throughout the day accumulate to big benefits.
Optimal Chair Setup
Correct seating posture is an essential ingredient to preventing spinal fatigue and potential injury. The basic features of a good chair are:
- Height adjustable
- Has arms
- Pelvic tilt on seat
- Lumbar support
- Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor.
- Move the lumbar support so that it fits snugly into the curve of your lower back. This will help to minimise loading along your lumbar spine and distribute load better along your entire spine.
- If you have a high-back chair, it would be advisable to ensure you have a neck pillow/support to maintain the curve along your cervical spine.
- Vary your position! There is no ‘golden position’ that is best to remain seated in. The typical 90-90 rule is often advised, however your postural muscles will fatigue over time even in that position.