Setting up your work area

If like many people you tend to work at a desk or table then chances are the positioning might be a little off and therefore effecting your posture. Here are a few tips to help you with positioning your screen and helping you with your posture and reducing any back and neck pain this might be associated with this.

Are you sitting comfortably?

By having a chair that allows you to adjust the height, you can help reduce the strain on your back. Ideally you should look at getting a chair that you can adjust the height, back position and tilt. Your knees should be slightly lower than your hips.

Your feet should be flat on the floor. If they’re not, ask your employer if they can provide you with a footrest, this would allow you to rest your feet at a level you find comfortable.

Many people like to cross their legs when sitting, however this can contribute to posture related issues. 

The right chair height should mean that your wrist and forearms are straight and level with the floor and you can use your keyboard. Your elbows should form a right angle at the side of your body.

Your screen should be at eye level and directly in front of you. An easy guide to gauge this would be to place your screen arm’s length away with the top of your screen at eye level.

If you need to bend your neck, then you may need a screen stand to help with the height.

The way you position your keyboard is also important. Your keyboard should be directly in front of you, not angled. Ideally you should leave a gap of 10-15cm from the front of your work area. This leaves an area to rest your wrists. Your elbows should be bent in an L shape at your sides. You can also use a wrist rest to help keep your wrist straight and at the same level as your keyboard. 

Your mouse should be placed close to you. Having a mouse mat with a wrist pad can help support your wrist and keep it straight

Screen glare can affect your eyes and often lead to headaches. Glares can be caused by overhead lighting or sunlight, try repositioning your screen and if necessary, pull curtains across your windows if possible.

If you tend to spend a lot of time on your phone or sitting on video or audio conference calls, why not try switching to a work headset. These are great alternative to cradling your phone between your ear and shoulder if you’re not in an area where you can speak on loudspeaker.   

Click here to view our range of headsets. 

Taking regular breaks throughout the day and stepping away from your desk is just as important as having the right desk set up. By stepping away from desk and taking a 5 minuet breaks throughout the day can improve productivity, allows the brain to take a break and help you process and retain information.