Sitting at a desk all day can be extremely detrimental to your health. The posture you keep while at your desk has huge implications on how you feel throughout the day and into the evening. Taking some time to ensure you have an ergonomically correct desk setup can save you from countless aches and pain. Check out thebelow infographic with some simple DIY tips I often provide to patients to help with their desk setup.
1. Your monitor should be set at a height so that your neck will be straight.
2. Your elbow joints should be at about 90 degrees, with the arms hanging naturally at the sides.
3. Keep your hands in line with the forearms, so the wrists are straight, not bending up, down or to either side.
4. Thighs should be roughly parallel to the floor, with your feet flat on the floor or -footrest.
5. If necessary, use a footrest to support your feet.
6. Your chair should be fully adjustable (i.e. for seat height, backrest height and seat pan tilt, and, preferably, armrests). It should have a well‐formed lumbar (lower back) support to help maintain the lumbar curve.
7. There should be enough space to use the mouse. Use a wrist rest or armrest so that your wrist is straight and your arm muscles are not overworked
8. Use an adjustable document holder to hold source documents at the same height, angle and distance as the monitor.