Working at your desk
When making sure your desk is well set up for you, the first thing I would address is your chair. The back rest should offer good support to your upper and lower back curves and the seat should be comfortable, wide and deep enough to support your thighs. There should be approximately 3 fingers width between the front of your chair and back of your knees. Finally, your feet should be able to rest on the floor easily whilst maintaing a 90 degree* bend at the hip and knee. If you find that one or more of these things are not happening, try adjusting the back rest, seat depth and chair height to achieve. If you're not able to achieve the correct level of support, you may need a different chair. Don't forget footstools help if your not able to get your feet to the floor comfortably.
The desk should be at a height that you can sit at comfortably whilst maintaining a 90 degree elbow bend. Arms shouldn’t be reaching across your desk or causing you to bend to reach your keyboard. If the desk is too high either lower it or raise your chair and get a footstool.
The keyboard and mouse should be within easy reach to enable you to maintain good upright posture and keep your elbows in by your side. If you suffer with wrist, shoulder, neck or finger problems when using a mouse or keyboard it is likely that you will need something more user friendly.
The top of your screen should be level with your eyes, at arm’s length away and directly in front of you. If you use a laptop for more than short bursts it’s a good idea to use either a desktop monitor and laptop keyboard or raise the laptop and get a separate keyboard. If you’re working on a laptop all day a docking station and desk top equipment is ideal.
When reading, studying or doing paperwork bringing the paperwork off the desk to reduce the neck angle is ideal. The use of a document holder or writing slope is recommended.
* Please note that a hip and knee angles can be slightly more than 90 degrees if there is pain to manage.
↪ Manual work / DIY
↪ Looking after your children
↪ Managing your home
↪ Less Mobile/Elderly
↪ Sporting activities
↪ Sleeping, relaxing. eating