Spotlight

Master your workstation

Whether working from home, hot-desking, or an office-desk devotee, you’ve probably encountered the three most common physical complaints related to spending endless hours at your desk.

You can avoid pains in the lower back, neck/shoulders, as well as headaches, by ensuring your desk setup is ‘ergonomically tailored’ (say that fast five times!) to you.

“How do I achieve that,” I hear you shout? “What are the top tips to take home?”

You needn’t have asked.

Read on for our top tips to master your workstation setup, brought to you by Jo Julien of Worklife Ergonomics.

  1. Adjust that chair – Your ideal setup should look like this: Feet flat on the floor, knees bent at 90 degrees 📐, hips bent at 90 degrees 📐, sat up straight so your elbows are slightly higher than your desk, six-pack tucked right up against the desk’s edge.

  2. Don’t just work on a laptop – A separate monitor is ideal, but if you are confined to a laptop, raise it on a stand or a pile of books so that the top of the screen is at eye level. Using a separate keyboard and mouse also prevents you hunching over and promotes good overall posture.

  3. Come closer my (keyboard) love – Bring your keyboard close to the edge of the desk. Your elbow should remain in line with your shoulder. Let your forearms do the work!

  4. Hustle when possible – Our backs like to move. Use triggers as reminders to stay active – how about stay standing everytime you’re on the phone, or encourage meetings are done walking. This can also go for Zoom meetings, if you have the right setup!

  5. Got comfort issues? – Tell your employer – they have a duty to help support you. Besides, it’s much easier to help earlier with any issues and nip them in the bud. Prevention is always better than cure.

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