“Sit up straight” is probably the most common piece of advice given to people who spend their day at a desk. But workplace ergonomics is not as simple as finding the perfect sitting position and staying there.
How your workstation is set up matters, particularly if it leaves you reaching, twisting or working in an uncomfortable position for long periods. Just as important, though, is how often you move and change position during the day.
Is there a perfect sitting posture?
There is no single sitting posture that everyone needs to maintain throughout the working day.
A comfortable position will vary from person to person and may also change depending on the task. Even a well-supported sitting position can become uncomfortable when it is held for a long time.
Rather than trying to sit perfectly for eight hours, aim for a workstation that supports you comfortably and allows you to move and change position regularly.
Setting up your workstation
A few basic adjustments can make your desk easier to work at.
Your chair should support your lower back and allow you to sit close enough to the desk that you are not constantly reaching forward. Your feet should be supported on the floor or on a footrest if they do not comfortably reach the floor.
Keep your keyboard and mouse close enough that your shoulders can remain relaxed and your elbows stay near your body.
Your main screen should generally be positioned directly in front of you at a comfortable viewing distance. If you use two monitors but spend most of your time looking at one, make that your primary screen rather than sitting with your head turned for much of the day.
The right setup will depend on your height, equipment and the type of work you do. There is no need to chase exact measurements if your workstation can be adjusted to suit you.
If you are unsure how to set up your workstation, an ergonomic workspace assessment can identify practical changes to your desk, chair, screen and other equipment.
Don’t stay in one position for too long
A good desk setup does not remove the need to move.
Long periods of sitting and working in the same position can contribute to discomfort. Where your work allows it, change position regularly and break up longer periods at the desk.
That could mean standing while taking a phone call, walking over to speak to a colleague, getting up between tasks or alternating between sitting and standing if you have a sit-stand desk.
These do not need to be long breaks. The aim is simply to avoid spending large parts of the day in the same position.
What about working from home?
Home workstations often involve more compromises than an office setup, particularly when a laptop is being used at a dining table or kitchen bench.
For regular laptop work, using a separate keyboard and mouse allows the laptop or an external screen to be positioned at a more comfortable viewing height. A suitable chair and a work surface with enough space for your equipment can also make a noticeable difference.
If you work from home several days a week, it is worth treating the space as a regular workstation rather than a temporary setup.
When should you review your workstation?
It may be worth reviewing your setup if you regularly notice discomfort while working, particularly around the neck, shoulders, back, wrists or forearms.
Pay attention to whether symptoms tend to build during the working day, whether particular tasks aggravate them, and whether you are spending long periods without changing position.
A workstation assessment may identify straightforward changes to your equipment or work habits. If pain is persistent, worsening or affecting your normal activities, a physiotherapist can also assess whether other factors need to be addressed.
Good ergonomics is about making work fit you
Good workplace ergonomics is not about sitting rigidly in one “correct” position.
Your workstation should be set up so you can work comfortably, with commonly used equipment within easy reach and enough flexibility to change position during the day.
If you are experiencing discomfort at work or would like advice on your workstation setup, Northern Districts Physiotherapy & Sports Clinic offers Ergonomic Workspace Audits for individuals and workplaces.
Contact NDPSC on (02) 9874 8410 to find out more.
