Ergonomic Desk Set-Up
Do you suffer from pain whilst at your desk?
If you are someone that spends long periods of time sitting at your desk for work or study, you may experience repetitive strain on your neck, back, shoulders, elbows or wrists resulting in pain and injury.
We have put together a short video which will give you some pointers on how to set-up your workstation at home to reduce the risk of these types of injuries.
10 tips to set-up your workstation
Have a height adjustable chair
Elbows level with, or just below the height of the desk
Feet flat
Lumbar support
Remove bulky arm rests from your chair
Top of the screen level with, or just below the top of the screen
Keyboard and mouse 5-10cm from edge of the desk
Learn to use the mouse in both hands
Stand up at least every hour
Perform regular exercises at your desk throughout the day
Exercises at your desk
Click below to check out some basic exercises which may help prevent upper back and neck pain from sitting at your desk. If you are experiencing ongoing symptoms, please speak to one of our physiotherapists for an individualised exercise program.