How to be comfortable at your desk when working endless hours! – A view from the PM!

Helpful tips for recognising posture and staying happy at your desk all day which I follow myself.  I also attend the Pilates class held at the clinic to improve my posture and keep my core strong!!!!!

  • Adjust your chair so your spine is fully supported which will reduce strain on your back.
  • Adjust your chair so you can use the keyboard with your wrists and forearms straight and level with the floor, your elbows should be by the side of your body so your arms form an L-shape at the elbow.
  • Knees should be slightly lower than hips.
  • Have your feet flat on the floor, if they do not reach use a foot rest.
  • Do not cross legs.
  • Place your computer screen at arm’s length away, at eye level and directly in front of you.
  • To achieve this, you may need a monitor stand. A screen that is too high or low will make your neck uncomfortable.
  • Place your keyboard in front of you when typing. Leave a gap of about 4 to 6 inches at the front of the desk to rest your wrists between bouts of typing. 
  • Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending.
  • If you’re not using your keyboard, push it to one side to move the mouse closer to you.
  • Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows.
  • Adjusting the screen’s brightness or contrast can make it much easier to use.
  • Position frequently used objects, (chocolate, biscuits etc), within easy reach. Avoid repeatedly stretching or twisting to reach things.
  • If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain muscles in your neck.
  • Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable, have a dance or a walk around the building. (I often get up and annoy the physios)
  • Frequent short breaks are better for your back than fewer long ones. It gives muscles a chance to relax whilst others take the strain.

Book in with one of the FP team if you are having any problems with your desk.