With many of us still doing some if not all of our work from home, it is important to  ensure that optimal setup of our work space is achieved to help minimise the risk of postural-loading based injuries/strains. 

It is also important to acknowledge that sitting in a “bad” position does not always mean you will hurt your back, or end up needing treatment. However, increased timeframes spent in one position will have a more profound negative impact if you have not optimally set up your workspace. 

The following are some great tips to consider for office based desk and chair setup; 

Seat height and depth: The height of the seat should enable the user's feet to be comfortably on the ground, whilst maintaining hips slightly higher than the line of the knees. A common error people make is adjusting the seat height to work in with the desk height, however having the knees higher than the level of the hips can cause more problems. Elevating the desk may be the solution if this is the case for you. The depth of the seat aims to ensure there is adequate thigh support on the thighs, without compressing behind the knee. Ideally there will be about a fist-size gap between the edge of the seat and the back of the knee. 

Monitor and Keyboard: The keyboard should be aligned with the elbow (which should be able to rest on the desk comfortably with arms relaxed). The top of the monitor should align with the user’s eye level. There is a bit of leeway for the distance from eyes to monitor, however anywhere between 50-100cm is acceptable. Slightly tilting the monitor will also enable a perpendicular line of sight. 

Clutter: Avoid clutter on the desk, and have the commonly used items (phone, pens etc) all within arms-reach

Phone: Consider a headset if you’re regularly using a phone.

Stay active: Take regular breaks, spend time focusing on objects away from the screen to prevent eye strain, participate in regular exercise, and try doing some “deskercise” to prevent static positioning!