Desk Setup
Tips & Tricks for Home Workers
Location
Dedicate an area or areas for work only. This may be in a separate room, at the kitchen table, living room table, even ironing board if you also want a standing area. Just don’t mix a place for relaxation like the bedroom with work. Your brain is easily trained and will start to associate areas for work so if that becomes your sleep area you will find it hard to switch off at night and get a good nights sleep. You may also want to consider the lighting and amount of distractions in your chosen location.
Feet and Legs
When you are sitting make sure the chair height allows for your feet to be flat on the floor. If you are wearing heels (any heel) this means the foot is not flat so barefoot or socks is best (after all you are at home). Feet should be hip distance apart as well as the knees. The angle between the lower leg and upper leg should be about 90 degrees. Try to avoid crossing the legs the same way for long periods as this will lead to muscle imbalances.
Your Chair
Choose a chair where the seat is flat. Some chairs are lower at the back than the front (like a car seat). This puts added strain onto the back. To rectify this roll up a towel and place to the back to level the seat. A rolled up towel is also useful to rock back and forth mobilising the pelvis. Your chair height should allow your feet to be flat on the floor and be able to get you close into the desk /table without having to lift or hunch your shoulders up. Of course, to encourage movement and good alignment something like a core ball is a good alternative.
Location
Dedicate an area or areas for work only. This may be in a separate room, at the kitchen table, living room table, even ironing board if you also want a standing area. Just don’t mix a place for relaxation like the bedroom with work. Your brain is easily trained and will start to associate areas for work so if that becomes your sleep area you will find it hard to switch off at night and get a good nights sleep. You may also want to consider the lighting and amount of distractions in your chosen location.
Feet and Legs
When you are sitting make sure the chair height allows for your feet to be flat on the floor. If you are wearing heels (any heel) this means the foot is not flat so barefoot or socks is best (after all you are at home). Feet should be hip distance apart as well as the knees. The angle between the lower leg and upper leg should be about 90 degrees. Try to avoid crossing the legs the same way for long periods as this will lead to muscle imbalances.
Your Chair
Choose a chair where the seat is flat. Some chairs are lower at the back than the front (like a car seat). This puts added strain onto the back. To rectify this roll up a towel and place to the back to level the seat. A rolled up towel is also useful to rock back and forth mobilising the pelvis. Your chair height should allow your feet to be flat on the floor and be able to get you close into the desk /table without having to lift or hunch your shoulders up. Of course, to encourage movement and good alignment something like a core ball is a good alternative.
Your Back Rest
Set the back of your seat so it is at a slight angle backwards and allows you to sit so you are in neutral posture. However, it is more likely that you have a dining chair so use rolled up towels and cushions to support you. Think of the back rest as external support but ideally you want your body to naturally support itself in this position so it may be worthwhile doing some exercises in your break that encourage this. Remember it is ok to slouch for short periods as it is a new position but it is not good for the body to slouch for long periods of time. Even being in good alignment for long periods when sitting can have a detrimental effect.
The Desk
Ideally the height of the desk should be so that the chair can fit under it and your keyboard and mouse are at a height that encourages forearms to be horizontal to the ground and so that the shoulders are relaxed down away from the ears. If the desk is too high you will have to hunch your shoulders which can cause pain. Try to have your desk free from clutter. Hard if you are home schooling as well! If your wrists are hurting try purchasing a gel pad or if you have play-doh then this is a good substitute along with a small flannel rolled up. Also make sure you stretch and mobilise the hands and wrists often.
The Monitor
Your monitor /screen should be at a height where your eye gaze meets the top of the screen. Before you adjust make sure your head is in the right position. Try this: sit in a neutral position, ramp your head back as if you are giving yourself a double chin, imagine you are holding a tangerine under your chin and lengthen through the top of the head. Now set your screen up. Try to ensure your screen is an arms length away and ensure that you look away 10-15 minutes. Ideally, we want to look far away even up to a mile but this is hard to do in a house so choose the furthest point you can. This trains our eyes. They have muscles to!
A Standing Workstation
This is great to get movement in and to change position. To set up a standing workstation follow the above principles: feet (barefeet preferably) hip distance, desk height so shoulders are relaxed, screen height so eyes meet top of the screen. If you have been sitting for long periods for most of your working life it is likely that you do not stand with good alignment. So note that standing for long periods can come with it’s own problems. A standing desk should be used as a change not a complete switch. You could also benefit from working from the floor.
Your Back Rest
Set the back of your seat so it is at a slight angle backwards and allows you to sit so you are in neutral posture. However, it is more likely that you have a dining chair so use rolled up towels and cushions to support you. Think of the back rest as external support but ideally you want your body to naturally support itself in this position so it may be worthwhile doing some exercises in your break that encourage this. Remember it is ok to slouch for short periods as it is a new position but it is not good for the body to slouch for long periods of time. Even being in good alignment for long periods when sitting can have a detrimental effect.
The Desk
Ideally the height of the desk should be so that the chair can fit under it and your keyboard and mouse are at a height that encourages forearms to be horizontal to the ground and so that the shoulders are relaxed down away from the ears. If the desk is too high you will have to hunch your shoulders which can cause pain. Try to have your desk free from clutter. Hard if you are home schooling as well! If your wrists are hurting try purchasing a gel pad or if you have play-doh then this is a good substitute along with a small flannel rolled up. Also make sure you stretch and mobilise the hands and wrists often.
The Monitor
Your monitor /screen should be at a height where your eye gaze meets the top of the screen. Before you adjust make sure your head is in the right position. Try this: sit in a neutral position, ramp your head back as if you are giving yourself a double chin, imagine you are holding a tangerine under your chin and lengthen through the top of the head. Now set your screen up. Try to ensure your screen is an arms length away and ensure that you look away 10-15 minutes. Ideally, we want to look far away even up to a mile but this is hard to do in a house so choose the furthest point you can. This trains our eyes. They have muscles to!
A Standing Workstation
This is great to get movement in and to change position. To set up a standing workstation follow the above principles: feet (barefeet preferably) hip distance, desk height so shoulders are relaxed, screen height so eyes meet top of the screen. If you have been sitting for long periods for most of your working life it is likely that you do not stand with good alignment. So note that standing for long periods can come with it’s own problems. A standing desk should be used as a change not a complete switch. You could also benefit from working from the floor.
