We know that many of our clients have recently relocated their workspace to their homes in response to the corona virus pandemic and we want to make sure that you are not at risk of causing pain or injury due to having a poorly set up work space! Here is a great little snap shot for you to review your work space set up to minimise your risk of injury written by our osteopath Emily.
Common complaints we see in relation to poor workspace set up include:
The height of your desk should allow your elbows to sit comfortably at a 90 degree bend when you put your hands on the mouse or keyboard. Adjust your chair height as needed and don’t forget this rule when you adjust your chair in the next step.
It doesn’t matter whether you have a sitting or a standing desk, the same rules still apply.
Imagine your desk consists of 3 zones: primary, secondary and tertiary
Primary work zone: this is for all the items you use frequently during your day. You should be able to reach these comfortably when sitting fully back in your chair with elbows relaxed and by your sides. ie keyboard, mouse and a pen.
Secondary work zone: this zone is for your less frequently used items and you should be able to reach them with your back against the backrest with arms extended. Ie phone (if not used frequently) or drink bottle.
Tertiary zone: things you don’t require during your daily work activities ie personal belongings or rarely used stationary.
The more adjustable features the better, look for adjustable seat height and base depth, backrest height and angle, adjustable or removable armrests, ideally 5 legs for stability.
What if I have two screens?
This completely depends on how much your use each screen.
If it’s a 50:50 split
Anything other than 50:50
Laptops can be challenging to maintain a good working posture with prolonged use.
Our main recommendations here are:
You wont usually need to invest in fancy products. You just need to think outside the box a little!
Keep in mind though that some things are worth the investment! For example a quality and supportive chair really is worth the money, just ask our owner and osteopath Mirae! Her family’s business is office chairs and sit-to-stand desks (Stateline Furniture Sales). We all sit on chairs from the family business in our treatment rooms. We also have of the Vertilift sit-to-stand desks as our reception desk. I’m sure she would be able to hook you up with her family if you need anything.
The other times you might need to purchase something is in relation to a chronic . injury . that is continuously flared up by your work. For example, sometimes people will chronic tennis elbow will need to buy a vertical mouse or an elbow support. These sorts of products are something your osteopath can recommend if it is required.
Your osteopath is always here to help!
You can always shoot your osteopath a quick email if you have a simple question.
We are currently offering a Telehealth Online Consult specifically tailored to help people set up their home workspace.
The Telehealth Ergonomic assessment will involve scheduling a time with your osteopath of choice and via video link showing them your set up so they can make some adjustments and give advice as needed. If you have any areas of pain or discomfort with your current set up then please mention this during the online consult. These assessments will take approximately 10-15 minutes and will be charged at $25.
To book one of these consults you can call the clinic on 03 8790 0136, or you can jump on our website anytime or you can click the book now button. Make sure you book the one called “Ergonomic Telehealth Assessment”.