Is your workstation set up correctly?

Is your computer and workstation set up correctly?

April 3, 2019

Sarah Boughtwood Osteopath

Most professional jobs are computer based these days, which can cause a lot of aches and pains. This might be a stiff neck, shoulders, back or headaches. It is important your work space is set up correctly to suit you. Whilst at your work space you need to be setup correctly, with your shoulders relaxed, correct posture and not be uncomfortable. 

Some general advice

Assess how your computer is setup

Do you use two screens? Do you use one more than the other? If you dominantly use one screen put that computer directly in front of you, so you are not turning your neck constantly. Have your computer at the correct height so you are not looking down or up too high, again this will strain your neck. Are your forearms gently resting, and supported on the desk? Are your shoulders relaxed or hitched up high by your ears. Do you do a lot of reading? Trying using a small A4 art easel so the material is straight in front of you instead of looking down. Is your chair comfortable? Is the chair at the correct height? Change the chair settings or entirely to suit you. We are all different, so the chair must be suited to your requirements. 

Get up often

As much as we can get absorbed into our work, it is important we take breaks. This is both physically and mentally. Give your brain and body a break. Every 20minutes get up and step back from your desk and roll your shoulders, shut your eyes, stretch your neck and wriggle your legs. This only has to be for a few seconds, giving you a micro break. 

Once an hour walk to the kitchenette or printer

Again this is to give your brain a break and ‘wake your body up’. This doesn't need to be a long walk but a few minutes to wake your muscles up and get that blood pumping. 

Lunch time go outside

Get some fresh air and go for a walk. Even if this is just around the block, fresh air and daylight will help wake you up. Meet a friend and go for a walk with a co-worker. Even 5-10minutes around the block is perfect. 

Standing desks

Read my blog on standing desks and my recommendations 

Ask your osteopath!

Get those aches and pains sorted! Osteopaths can also give tailored advice on how to alter your work station to make it as comfortable as possible. Book in online