This year has seen big changes for all of us and though some may have found working from home a nice change, for a lot of people this has become the new normal and the ‘home office’ is here to stay .We thought it was high time to refresh your brain and remind you to ensure that your workstation is well set up and supportive of your spine and body.
There is growing evidence that there needs to be flexibility in the way we sit at computer workstations. While there is not one correct way to sit at a workstation, seating should support postures that can be changed frequently within a comfortable range throughout the day. It should accommodate the: nature of the work being done, visual demands and the workers’ individual differences. This will reduce fatigue and strain on the neck, shoulders, back and legs. All users should trial different positions to work out the best set up for themselves. But below are some useful on setting up the desk properly.
An acceptable and well supported seated position means:
● Sitting with the body close to the desk the head and neck are in a forward facing and midline position (i.e. no backward arching of the neck or forward extension of the chin)
● The shoulders are relaxed and symmetrical and elbows slightly closer to the side of the body
● The back is supported by the chair backrest. The curved lower part of the backrest should fit into the lower back or the lumbar curve having an open angle of 100-120 degrees (slightly more than a right angle) at the hip. This can be achieved by adjusting the seat pan tilt and the backrest
● Having knees at a height lower or level with the hips
● Ensuring a gap of 2-3 finger widths between the front of the chair and the back of the knees
● Having feet flat on the floor or footrest. If you want a full and comprehensive guide to work station setup this QLD government Worksafe guide is an excellent resource: https://www.worksafe.qld.gov.au/__data/assets/pdf_file/0013/19102/guide-ergo-comp-workstations.pdf
Image: http://www.ergonomics-info.com/ergonomics-for-computer-workstation.html
