Working from home – here are Tim’s tips for helping you set yourself up correctly.

  • The workstation must be at a fixed level setup. Kitchen benches, dining rooms tables and bed side tables are not appropriate. The workstation must be a designated desk which provides adequate space and is flat.
  • The chair must be equivalent to that of a standard office chair, at minimum.
  • Adequate Lighting
  • Keyboard within arms distance and off the tilt to promote a neutral, relaxed wrist position.
  • The area should be clear of hazards to maintain a clear workspace
  • The area should be in an area that is readily available to escape in case of fire, have sufficient first aid supplies and have a smoke alarm present.

Top 10 Tips for setting up

  1. Make sure that the area is clear of trip hazards, cables and there is a fire extinguisher, smoke alarm and designated exit route.
  2. Choose a designated room for work
  3. Work on a designated desk that provides adequate space and an even surface
  4. Be sitting in a chair that is office standard. Sitting in the incorrect position may increase risk of tension, fatigue and pain.
  5. Keep frequently used objects within arm’s distance to minimize stretching performed by the shoulders and arms.
  6. Choose an area with adequate lighting, temperature and noise levels.
  7. Place the laptop at height which you look into the top of the screen as this reduces the bending done by the neck and is associated with a higher risk of tension and fatigue.
  8. If using more than once screen, place them at equal height and next to each other.
  9. Take, short and frequent breaks to help offset the tension that may accumulate in working muscles. These breaks only need to be for a minute every half an hour.
  10. Look away from the screen as often as possible; ideally every twenty minutes, into the distance to help eye muscles relax

by Simon Edwards