Workstation Cheat Sheet

Australian Chiropractic Association (ACA) is launching a Workspace awareness campaign this week during 22-28 August. Working from home has been a hot topic since the covid-19 pandemic. Workspaces are getting more hybrid and mobile. It is important for all of us to know how-to and what is needed to set up an ergonomically sound workstation. ACA has created a checklist that offers simple and effective techniques to help set up your perfect workspace!​

1. Use an adjustable ergonomic office chair that allows your knees to be slightly lower than your hips.
A good office chair allows you to adjust its height, have your elbow in line with your table and provide lumbar support. It encourages good posture and promotes inward lumbar curve.

2. Sit with an upright posture, with shoulders relaxed and feet flat on the floor.
This is a vital element to avoid muscle fatigue and putting ligaments under unnecessary stress. A footrest could be useful if your feet can’t touch the floor.

3. Make sure your screen(s) height is at eye level and not too far from your position.
This tip is to protect unnecessary strain to your neck. The more you flex your head forward, the heavier the loading to your cervical spine.

4. Consider investing in a sit-stand desk to reduce spinal strain.
Standing up not only reduces sedentary behaviour, but also increases metabolic function, lowers blood pressure and provides lower back pain relief. (Fun fact: Standing desk have been shown to improve productivity and mental focus!)

Having a sit-stand desk provides you the options to change your working posture throughout the day. Alternatively, modifying your workstation by elevating your screen will cost you minimal money! There are some modular types of desktop unit that sit on top of one’s desk available in the market.

5. Take regular postural breaks every 30 mins
Sitting for prolonged period of time can negatively affect your spinal health. It is suggested to make regular mini breaks every 30 mins to keep your body moving throughout your workday. This allows you to reset, recharge and refresh! A simple 3-minute exercise can help reduce musculoskeletal discomfort caused by prolonged sitting. Just download the ACA Straighten Up App from your AppStore and start exercising!

The final tip is to chat with one of our chiropractors in Sprouting Health when you’re unsure about optimising your workspace. We’d love to see more healthy spines and less pain for everyone!

Source: Australian Chiropractic Association