Top desk setup tips while working from home
If you haven’t considered these top desk setup tips while working from home, we suggest you do so ASAP. On the right you will see a short video to help you. You can even improvise with items at home to achieve a better desk setup and prevent injury.
If you are tall and your desk isn’t height adjustable you may need to consider elevating it (or purchasing a higher desk). This will allow you to lift your chair so your hips are higher than your knees, and feet flat on the floor. If you are short you may need a foot rest, so your feet aren’t dangling. Then you can adjust the position of your laptop, monitor, keyboard etc, without compromising on comfort.
Here is a detailed breakdown to adjust your desk setup:
Raise your seat to elevate yourself, until elbows are at 90 degrees while touching the keyboard.
Use a cushion behind you if the seat is too deep and your back feels unsupported. You should be able to place your fist between the edge of the chair and back of your leg.
If raising your chair has led to your feet no longer sitting flat on the floor, use a footrest, or improvise with a box to support them. Be careful though, knees should not be higher than your hips (this reduces pressure on the lower back).
Laptops should be raised, so the top of the screen is level with your eyes.
Use an additional keyboard and mouse to prevent strain on your wrists, arms and shoulders.
If you are typing and don’t have an additional keyboard and mouse yet, do not elevate the laptop as you will cause wrist, arm and shoulder strain. If you are only reading or watching you can temporarily elevate your laptop to eye level.
Do not overreach while using your keyboard and mouse – Your elbows should remain at your side.
While taking calls, use a headset. This prevents you holding your neck in poor positions, which could lead to neck pain and injury
Set an alarm to move regularly – ideally every 30 minutes. You could:
- Stand up and walk on the spot
- Do some gentle shoulder rolls and neck stretches
- Do some Pilates or yoga type exercises
- Walk to the bathroom or to get a drink
For more top desk setup tips while working from home or one-to-one help contact us via 01392 984949, email karen@khchiropractic.com or book an appointment online. If your discomfort has escalated we recommend you seek help sooner rather than later as generally the quicker issues are addressed the quicker they respond.
