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10 Workspace Ergonomic Tip

With nearly half of Australians working at a desk, it is important to know how to sit correctly at your computer desk and set up your workspace ergonomics to support your posture and spinal health. Whether you are working from home or in an office, here are 10 simple tips to help improve your posture and spinal health while at your desk.

  1. Adjust your chair
  • Arms parallel with the desk height
  • Chair armrests should not prevent you from sitting close to the desk
  • Feet should firmly touch the ground, otherwise, a footrest is required
  • Chair base and backrest needs to provide adequate back support
  1. Adjust your computer monitor
  • Eyeline should be within the top 1/3 of the monitor
  • The monitor should be directly in front of you
  • Monitor distance should be an arm’s length away
  1. Check the position of your keyboard and mouse
  • The keyboard should sit approximately 10-20cm from the edge of the desk
  • Forearms should be parallel or slightly above the desk edge
  • The wrist position is neutral
  • Mouse adjacent to the keyboard and close to the desk edge (less than 10-15cm)
  • Arm not outstretched or abducted
  1. Check your desk arrangement
    • Commonly used desk equipment and accessories should be placed close to you to allow for easy access
    • Less frequently used equipment should be placed further away from you
  2. Consider a standing workstation
    • When using a standing workstation, make sure your arms are parallel to the desk when set in the correct standing working height
  3. Take breaks
    • Avoid sitting in one position for too long
    • Take a mini-break for a quick stretch every 40-60 minutes
    • Click here to download the Straighten Up app where you can set up posture reminders
  4. Keep moving
    • Head out for a walk to get fresh air and stretch your legs during your lunch break or even after work
    • Click here to download the Just Start Walking app to talk about your walks
  5. Maintain proper posture
    • When sitting, make sure that your ears, shoulders and hips are in line and your buttocks are at the back of the chair
    • Sit tall with your chest high
  6. Limit distractions
    • Remove unfinished irrelevant tasks out of your eyesight
    • Set your phone to ‘do not disturb’
  7. Stay hydrated
    • Drinking plenty of water eases dehydration and expands your brain’s grey matter allowing you to be better able to focus on tasks

If you need further support in ensuring you have the correct workspace ergonomics, please don’t hesitate to contact us on 6299 2660 or



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