Tips for optimising your work desk set up

Spring is here at our chiro practice in Northcote and what better time to do a ‘spring clean’ of our work spaces?
While getting your chiropractic adjustments are fantastic for helping you with your posture, what you do for many hours a day (i.e sitting at a desk) may have an important impact also.

If you’re sitting for long periods at a workstation that isn’t correctly set up for you, this can lead to poor posture, sore neck, back and eye strain. If this sounds like you, keep reading for some helpful tips to alleviate some of that tension.

Chair

Use an adjustable chair that is set to a height where your elbows are level with your work surface. This allows your shoulders and arms to be relaxed and resting on the desk as you work at your computer. Ideally your feet should rest uncrossed on the floor, if they don’t, a foot stool may be useful.

Computer screen

For optimal positioning, have your screen directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. 

Keyboard and mouse

Place your mouse within easy reach and on the same surface as your keyboard. Your mouse should be positioned parallel to the keyboard and keep both arms close to your body to avoid neck and shoulder strain. Your hands at or slightly below the level of your elbows.

If using a laptop, place it on a stand so that the top of the monitor is at eye level to ensure you are able to hold your head and shoulders in a comfortable position. You should also use a separate keyboard and mouse.

Keeping mobile

Ensure that you aren’t frozen in one position all day. Take small breaks every hour to get a drink of water, go to the bathroom or take a quick lap of the office. A standing desk may be a great inclusion to your space too. Getting your adjustments in to keep your spinal feeling mobile and aligned may be a great too when your mobility is feeling restricted.

We hope you can implement some of these tips in your work space. 

Yours in health, 

Blossom Family Chiropractic