Desk Ergonomics

Author: Vanessa

Having a poor workspace setup can contribute to body aches and pains. Therefore, desk ergonomics is an important education topic to cover in your physiotherapy sessions because it can help reduce your risk of injury. This education will give you a better understanding of what a healthy posture entails as well as creating a supportive work environment which fosters your focus and comfort.

Below are some of the recommendations our physiotherapists give when explaining desk ergonomics:

1. Your computer screen should be at arm's length away from your body with your eye level being no more than 1-2 inches below the top of the screen. Having the screen sit too high or low can lead to neck issues.

2. Your shoulders should be in a relaxed position, with your arms at a 90 degree angle from your body (forming an L shape) while your wrists are flat at the keyboard. Your arms can either rest on your chair’s arm rests (if the chair has them) or on the desk itself. Having the keyboard and mouse too far away from the body can lead to neck or shoulder issues.

3. Both feet are firmly planted on the floor (no crossing of legs) as it reduces pressure on your lower back and hips. If your feet are unable to reach the floor, use a foot rest.

4. Your chair should have lumbar support, with your back support angling between 100- 110 degrees. An unsupportive chair can lead to upper and lower back issues.

5. Your sitting position should be with your back and buttocks against the lumbar support to prevent slouching. Your knees should also be level with or slightly below your hip level.

Feel free to ask your physiotherapist about your desk set up and what can be done to reduce your neck, shoulder or back pain!