Working From Home

The global COVID-19 pandemic is forcing many of us to work from home. More than 50% of office workers were sitting for 8-10 hours per day prior to the pandemic. These numbers have certainly increased and most workers are confused about an ideal work station set up.


We want to help you with some advice to improve your home workstation set-up. An image of the ideal set up and each of the different aspects of your station is provided below.









•    Use a desk with a hard, smooth and stable surface.

•    The surface should be low enough to support the forearms without having to raise your shoulders.

•    The desk should have enough space for all your required equipment.



•    Your feet should be flat on the floor.

•    Thighs fully supported and 100-110 degrees to the floor.

•    Buttocks touching the back of the chair.

•    Back against the backrest with the low back supported.



•    Positioned directly in front of you.

•    The monitor should be at least your arm’s length away from you.

•    The top of your screen should be at eye level.

•    Note: If you are using a laptop - elevate the device on a laptop stand or books to achieve the recommended height and use an external keyboard.



•    Sitting on the couch, bed or floor. These surfaces do not provide enough support and it promotes poor posture.

•    Working on a laptop without an external keyboard.

•    Working on mobile phones and tablet if computers and laptops are available.

•    Lights sources that result in glare on your screen.


Must do:

•    Sit back in your chair. The best ergonomic chairs are worthless if you do not use the support structures.

•    Take regular micro-breaks. We recommend that you stand up from your chair at least once every 30 minutes.

•    Stretch your neck and shoulder muscles during breaks and at the end of your day.



Ergonomic guide to computer based workstations, Queensland Government, August 2012.

Guide written by Dirk Crafford, Chiropractor

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