Setting up your workstation
It is important that you check your workstation to ensure that the place where you work everyday is set up correctly for you and that you are using your computer in a way that does not cause injury or strain on any part of your body.
Equally as important, once your workstation is comfortably adjusted, remember to use good posture, move around, take short breaks and stretch regularly. The same principles apply if you are working from home.
Here are some guidelines to help you set up your workstation:
- adjusting your desk and chair, and the correct typing posture
- your computer: keyboard, mouse and monitor
- if using a laptop.
Good work practices
- Keep frequently used items (e.g. telephone, books, and stationery) close at hand so that you can reach these items without stretching.
- Good posture, maintaining the natural curves of the body, is essential. When at your workstation, maintain a natural and relaxed position, which provides you with opportunity for movement, and from which you can comfortably assume a number of alternative positions
- A micro break should last between 5-20 seconds. You should be taking a micro break at least every 10 minutes. The University of Sydney recommends the use of Workrave software to assist with prompting of these micro breaks.
- Break up long periods of continuous computer use by performing small tasks/errands.
- Use a document holder if working from hard copy documents regularly. Position the document holder between the keyboard and screen to avoid neck bending/twisting.
- If you are using a telephone for more than 20% of the time, use a headset. Avoid “necking” the telephone if using a handset.