Setting up your Chair
Seat height adjustment and footrest.
Adjust the chair height so that your hips are higher than your knees and your feet are firmly on the floor or footrest. Try not to lower your chair to suit your desk height. If possible adjust your desk height. A footrest is to be used if the chair height has to be raised to meet the desk and your feet cannot touch the ground.
Seat depth adjustment
This needs to accommodate your thigh length to enable you to sit back into your chair to gain support from your backrest. Leave a gap of about the width of your fist between your knee and the front of your seat.
Seat forward tilt
This rotates the pelvis forward, which encourages the spine into an upright posture. *A forward tilt may not be suitable for certain conditions, e-mail or call for more specific advice.
Height adjustable arm rests
Height adjustable armrests provide additional support for the upper body when not keying. That should be adjusted so that elbows are supported but with shoulders relaxed. The armrests should not prevent you from sitting close to your desk. If they restrict desk access consider removing them completely.
Setting up your desk
Most desks are static and fixed at 72-75cm. This may not be the correct height for you when you have set up your chair correctly. A desk height that is too low can cause a ‘C’ shaped spine and musculoskeletal pain. A desk that is too high will cause the shoulders to shrug producing neck tension.
Ideally a desk which is electronically adjustable, or some desks are adjustable by means of a peg or screw system. An alternative is desk raisers, which sit under the desk feet to increase height by 3cm increments.
Setting your desk height
So that your elbows are level with or just above the desk. Do not shrug your shoulders to meet the desk.
Setting up your desktop
Set the monitor screen at arms length and at the height where the top of the screen is eye level. Have the monitor in a central position on the desk so that you are not twisted to one side or another. Position the monitor at 90 degrees to any light source, this avoids glare.
When referring to paper work use a copyholder to position the data to prevent prolonged periods of neck flexion
Keyboard and mouse
Ensure that your upper arm and elbow are as close to the body and as relaxed as possible for mouse use to avoid over-reaching. Also ensure that the wrist is as straight as possible when using the mouse and that your arms fall relaxed at your side.
Cradling the phone between your neck and shoulder causes severe muscle tension. If you regularly use a phone consider a headset.
Take mini breaks from your desk regularly.
Now stop slacking off and get back to work!!!! : )
For more information on osteopathy or treatment at Bingham Osteopathic Clinic please call 01949 839 238 or e-mail firstname.lastname@example.org.