How to Set Up a Workspace for Home

Authored by Annette Sim (APA Titled Musculoskeletal Physiotherapist).

With working from home becoming the new norm, it is important to ensure your home office set up is properly arranged to keep you productive and happy.

5 tips on how to set up your work station:

1) Sit in a dedicated area

– sitting on the couch might be cosy but for prolonged periods of time, this can cause an overload on the neck and back

-dedicate a room or a desk that would serve you as your designated work space

-make it a point to choose a spot that has good lighting to reduce eye strain

2) Elevate the height of your monitor 

-elevate the monitor screen with books or  a box to keep your eyes within the top third of the screen

– If you wear bi or trifocals, the monitor should be positioned lower so that you do not have to tilt your head up

– set the screen to an appropriate brightness, size, colour and contrast

– When using two monitors:

  1. If using both frequently, have a V shape configuration
  2. If using one more than another, have the main one directly in front of you and angle the other 30deg on either side

3) Take heed of your shoulder and elbow 

-shoulders are relaxed and elbows are slightly above the level of the desk, bent at 90 degrees

-mouse and keyboard on the same level and used as close to you as possible

-use an external keyboard to link to the laptop if possible as this ensures less tension around the neck and shoulders

4) Use a footrest if needed

-ideally, use an adjustable chair to allow your wrists to rest comfortably flat on the desk

-use a footrest to prevent dangling feet

-use a towel or a cushion to support the lower back: sitting too far forwards or backwards causes a strain on the neck, shoulders and back

5) Plan breaks throughout the day 

– spending a couple of minutes to stretch or a quick walk around the room can help to refresh the mind and body

 

It only takes a short while to set up your desk the proper way but it will keep you healthy and working at your best!

Keep moving well and stay safe everyone!

Annette Sim is an APA Titled Musculoskeletal Physiotherapist who works at Lifecare Prahran Sports Medicine on Tuesdays, Thursdays and Fridays.

The clinic is close to suburbs including Malvern, South Yarra, Toorak, Armadale, St Kilda East, Caulfield, Richmond and Hawthorn, and has early and late appointments for all your Sports Medicine and Physiotherapy needs.

 

References

Guide to the Occupational Health and Safety Regulations 2017

https://www.worksafe.vic.gov.au/resources/guide-occupational-health-and-safety-regulations-2017

WorkSafe Victoria :  Officewise – A guide to health & safety in the office

https://content.api.worksafe.vic.gov.au/sites/default/files/2018-06/ISBN-Officewise-guide-to-health-and-safety-in-the-office-2006-01.pdf

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