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Home Desk Set-up: This is important

In today’s fast-paced world, where office work and remote work are increasingly common, it’s crucial to prioritise our physical well-being. One often overlooked aspect of maintaining a healthy work environment is the desk set-up. Whether you work in a traditional office or from the comfort of your home, an ergonomic desk set-up can significantly enhance your productivity, prevent injuries, and improve your overall well-being. Today I’m going to take you through the fundamentals of having an ergonomic desk set-up.

Choosing the right chair and desk:

The foundation of an ergonomic desk set-up lies in selecting the right desk and chair. What is the right desk and chair you ask? Well honestly, it just depends (as annoying as that is). You will hear people preach standing desks although they can cause just as much discomfort as a conventional desk. I would suggest choosing a desk that is spacious enough to accommodate your work essentials and allows you to work efficiently without clutter. Opt for an adjustable chair that allows you to sit with your feet on the floor and that isn’t too stiff so you can lean in it. Ultimate takeaway is to make sure you aren’t still for extended periods. Move around and take micro-breaks where possible 

Keyboard and Mouse Placement:

The positioning of your keyboard and mouse plays a crucial role in minimising strain on your wrists, arms, and shoulders. Keep your keyboard at elbow height, with your arms relaxed and your wrists straight. Place the mouse within easy reach, and use a wrist rest if necessary. This arrangement reduces the risk of developing conditions like carpal tunnel syndrome and repetitive strain injuries (RSIs).

Monitor Placement:

Positioning your monitor correctly is vital for reducing unnecessary tension and discomfort through the neck muscles. Position the monitor directly in your line of sight and at about one arm’s length away. This will help to avoid excessive neck flexion or extension. If you are using a laptop you can use stacked books or a laptop stand. Additionally, use the eye saver mode which can be found on most monitors/laptops. It does make the screen look weird at first but you’ll be doing your eyes a big favour

So, What could happen if we were to neglect these things?

  1. Musculoskeletal Disorders: Prolonged poor posture can lead to muscular discomfort through the neck, shoulders, and mid back. If allowed to build up over time these musculoskeletal complaints can become chronic affecting the healing time of these affected muscle groups 
  2. Repetitive Strain Injuries (RSIs): Repetitive movements and awkward postures can cause RSIs like carpal tunnel syndrome, tendonitis, and bursitis. These conditions result from continuous strain on tendons, muscles, and nerves, leading to pain, numbness, and reduced dexterity.
  3. Eye Strain and Vision Problems: Prolonged hours in front of a well lit/bright computer screen can lead to eye strain, dryness, and headaches. Over time, these issues can contribute to more severe vision problems. Again make use of that eye saver mode!
  4. Fatigue and Reduced Productivity: Discomfort and pain resulting from an improper desk set-up can drain your energy and reduce your productivity. It can also lead to increased stress levels and a negative impact on your mental well-being.

If it’s too late for you and your work set-up has your body in pain and discomfort, don’t let it continue to build up. Come in and book your appointment today and let’s get on top of it.


Written by Nick Dimakis (Chiropractor)

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