How to achieve the correct office desk setup
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If you work in an office or at home, chances are the majority of your time will be spent sat at a desk, in front of a computer screen. If this is the case, then you should be aware of the effects on your health and things you can do to mitigate some of the risk and improve productivity.
The cost of health when sitting for long periods
Over the number years individuals work, many people will spend more time sitting at a computer than lying in bed! A survey of over 600 people revealed that only 14% of those who sat for more than 12 hours per day knew that this could be harmful for their health. This means that 86% have been lead to believe it was healthy and safe when in fact it is not.
Research has shown that sitting for more than 20 minutes has many negative effects on your body, including an increase in musculoskeletal problems such as neck and back pain as well as other health conditions. For example research has highlighted that people who sit for long periods are twice as likely to have heart disease as those who stand. As your insulin levels drop by 24%, cholesterol drops by 20% and the enzymes that reduce fat drop by 90%, sitting cause weight gain and increase the chances of developing type 2 diabetes and heart disease.
The negative effects of sitting are even more pronounced when it comes to the brain. Researchers have found that after just 3 hours of sitting for 8 continuous hours, the blood flow to your anterior cingulate cortex begins to decrease by as much as 40%. This means there is less oxygen and nutrients to your brain, which can lead to a decrease in cognitive function. In a study of 16,500 people in the United States, researchers also found that sitting during the day was linked to a depression risk factor called “dispositional mindfulness”.
Whilst this evidence should be enough to get everyone up and moving, in the world of work we are all too aware that there is work to do! Therefore, the goal of this article is to provide advice and guidance into getting the correct office desk and chair step to reduce the risk of injury and adverse health affects and improve productivity.
“A good desk setup can be the difference between a productive & unproductive day as well as preventing aches, pains and future health problems”
Achieving the correct office setup
In order to be comfortable at work, it is important to have the right office desk and chair set up. In order to get the most out of your desk, you should set up your monitor so that it is at eye level. You should also make sure that there is enough room for a second monitor or laptop if you need one. Your keyboard and mouse should be within reach, but not too close to your body so that they do not cause any strain on your back or neck muscles. You should also consider getting a standing desk if you want to stay active while working.
There should be space to get your legs and any arm rests under the desk. If you can’t do this due to the arm rests, the arm rests should be removed. If you cannot remove the arm rests then, the desk height should be adjusted accordingly. If you are hot-desking or sharing a desk with others, it is very beneficial if your desk height is adjustable. The correct height of the desk is positioned so the desk should be set to the height of your forearms when your arms should be bent to 90 degrees.
Under the desk, make sure there’s clearance for your knees, thighs and feet. If the desk is too low and can’t be adjusted, place sturdy boards or blocks under the desk legs to raise it to the correct level. If the desk is too high and can’t be adjusted, raise your chair. It is important that your feet can rest on the floor so if your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — please use a footrest.
Resist the urge to store items under your desk.
The benefits of a standing desk
A standing desk is a type of desk that allows a person to stand while working. The person can also sit at the desk and work as well. Standing desks can help you to stay active throughout the day by giving you an opportunity to take short breaks from sitting. A desk with a standing frame can help you to stay active throughout the day by giving you an opportunity to take short breaks from sitting. As well as increasing productivity, standing is shown to improve circulation, strengthen leg muscles, reduce back pain and can help with weight loss.
Whilst research as indicated that standing is much better for us than sitting for long periods. Standing for prolonged periods has been also been linked with other vascular problems and increases the risk of varicose veins.
Standing desks usually come with a height adjustable work surface, and some models have wheels so that they can easily be moved around. We recommend a standing desk that can be easily adjusted in heigh from standing to sitting. Although it may be difficult when you’re in deep work, the reality is that we all need to step away from our keyboards more frequently and simply move. We recommend using the 20/20 principle of 20 seconds moving every 20 minutes to help avoid these negative effects.
Choosing the best office chair
People come in all different shapes and sizes, and so do office chairs. Choosing the right office chair will help you stay focused and keep your energy levels up.
It is important to choose an office chair that supports your spinal curves and has a high enough back to provide support for your whole back. The chair should be able to be adjustable in height and should allow you to sit comfortably with your knees at 90 degrees with your feet flat on the floor.
The seat should be wide enough to allow movement of the thighs and legs, but not so wide that it is uncomfortable. The best office chairs can support a person’s body weight without causing pain or discomfort while they are working on a computer, writing, and/or performing other tasks.
To sit correctly, adjust the height of your chair so that your feet firmly rest flat on the floor or on a footrest while keeping your knees level with your hips and thighs parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
Finding the correct monitor position
Continually looking up or down can lead to fatigue and cause discomfort and pain. When sitting at a desk using a monitor it is important that it is at the correct height. To set the height of your monitor, make sure the top edge – not the middle – of the screen is in line with your eyes. This height will ensure you keep your neck in a neutral position making it easier to scan down with your eyes. There are people – including those that wear bi-focal or varifocal glasses – who may need to have their monitor slightly lower. The distance between the monitor and the user should allow a viewing angle of 30 degrees across the screen.
The amount we have to scan with our eyes dictates the distance from the monitor at which you should sit. If the monitor is too far away it can make you lean forward, cause eye fatigue and contribute to place load on the on the neck. If the monitor is too close it can make your eyes work harder to focus (convergence issues) and may require you to sit further away with your head back causing you to to type with outstretched arms.
Ideally, the viewing distance should be between 20 and 40 inches (50 and 100cm) from the eye to the front surface of the computer screen (about an arm’s length). The wider the screen, the further away you will need to be.
The best keyboard and mouse placement
Although many of us are willing to change our monitors and chairs to improve our posture, we often overlook our keyboards and mice and the position of our elbows, wrists and hands. Research has shown that 24% of people who use computers for more than two hours a day experience elbow pain with 67% of people experiencing wrist pain and back pain.
When using a keyboard, try to keep your wrist in a neutral position; keeping your hands parallel to each other and not angled inwards or outwards. This is because both the inwards (radial deviation) and outwards (ulna deviation) angles stretch one side of the elbow/wrist whilst forcing the other side to work harder, and can result in tennis or golfer’s elbow or wrist pain.
Place your mouse within easy reach and on the same surface as your keyboard. While using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it.
Summary
The effects of sitting at a computer for prolonged periods can wreak havoc on both your physical and mental health. A good desk setup can be the difference between a productive and unproductive day as well as increased injury risk and reduced injury risk. It is therefore important to get the correct desk setup, with an adjustable, supportive chair and a monitor position that is a the correct level for optimal comfort.
If you spend a lot of time sat at a computer, investing in equipment to help improve your posture and health is important. However, it is not a replacement for movement! One of the easiest ways to break up your day and stay healthy is to take short breaks every hour, even if it’s just for a few minutes. It might mean walking across the office or even going outside. This will allow your body to rest and recharge during your working hours so that you can have optimal output throughout the day.
Be productive with the correct desk setup. Be healthy by moving little and often.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. If you have neck or back pain or need any advice, help or support please don’t hesitate to contact us.
