Deskworker ergonomics and taking breaks

Correct ergonomics are essential for desk workers. Here's some advice to help ensure a comfortable and safe workspace:

• Desk Height and Positioning:

• The desk height should allow your elbows to be at a 90-degree angle or slightly obtuse.

• Ensure that your desk provides enough depth to allow the monitor to be placed an arm's length away

• Chair setup:

• Your chair should support the natural curve of your spine, so that you can sit back and relax while feeling supported.

• Adjust chair height so that your feet are flat on the ground (or on a footrest) and thighs are parallel to the floor, If your chair has an adjustable seat tilt, your knees should be 4cm lower than the top of the thighs. This will help you to sit on your sitbones, supporting the natural curves in your spine.

• Use a chair with armrests only if that allows your shoulders to relax at the right level.

• Monitor Position:

• A line from your eyes should look to the to the top 1/4 of the screen .

• Position the monitor to avoid glare or reflections from windows and lights.

• Use an adjustable stand if necessary.

• Keyboard and Mouse:

• Your keyboard and mouse should be at the same level and close enough so that you can use them comfortably with your lower arms parallel to the floor or slightly declined.

• Use a keyboard tray if it helps you achieve this position.

• Consider ergonomic mouse designs or trackballs if you experience discomfort.

• Make space so that your elbow rests in line with your waist, rather than creeping forward. Also situate the mouse pad so that it can not creep away from you.

• Document Holders:

• If you reference documents often, consider using a document holder placed at the same level and distance as your monitor to minimize head movement and neck strain.

• Lighting:

• Adequate lighting is essential. Avoid bright lights in your peripheral vision.

• Position your desk to reduce glare from windows.

• Footrest:

• If your feet don't comfortably reach the floor, use a footrest.

• Eye Care:

• Practice the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 meters) away for at least 20 seconds.

• This helps reduce eye strain from staring at a screen for extended periods.

• Standing Desks:

• Consider adjustable desks that allow you to stand part of the time. If you opt for standing, ensure that your monitor, keyboard, and mouse are also appropriately positioned. Stand or sit for 30-40 minutes at a time. Standing on an anti-fatigue mat is recommended.

• Avoid Clutter:

  Organize your workspace to have essential items within arm's reach. This reduces excessive reaching or twisting.

• Wrist Rests:

  If you type a lot, consider using a wrist rest to prevent strain. However, make sure it's used correctly—your wrists should not be resting while you type but can rest during short breaks.

  By implementing these ergonomic practices, desk workers can reduce discomfort, fatigue, and the risk long-term injury. Remember, the goal of ergonomics is to make your work environment adapt to you, rather than forcing yourself to adapt to your environment.

Recommended breaks for desk workers

As Osteopaths, we notice that the average person will struggle to maintain good ergonomic posture for more than 30 minutes, so a break and reset then is advised. This can be walking, standing, , stretching, desk-based exercises even  having a dance! This helps to increase blood circulation, reduce muscle tension and stress on your joints, and refresh your mind.

1. Microbreaks (about 1-2 minutes every 20-30 minutes)

• These are short breaks you can take without leaving your workstation.

• Stand up, stretch a bit, look away from your screen, or do some minor exercises (shoulder srhugs/rolls).

• These breaks are especially useful to reset posture and give your eyes a break from the screen.

1. Short Breaks (5-10 minutes every hour)

• Stand up and walk around, stretch more thoroughly, or perform a different task that doesn’t involve staring at a screen.

1. Lunch Breaks (at least 30 minutes)

• Try not to eat at your workstation. Move to a different location, ideally one where you can get some fresh air and a change of scenery.

• Consider taking a short walk after eating. This can help with digestion and give you a mental break.

1. Eye Breaks (20-20-20 rule)

• Every 20 minutes, take 20 seconds to look at something 20 feet (6 metes) away. This helps reduce eye strain.

1. Longer Breaks

• Consider taking longer breaks throughout the day, especially if you’re feeling particularly fatigued.

• A 15-20 minute nap or rest can be especially rejuvenating if your situation and workplace culture allow for it.

1. Exercise and Movement

• Use some of your break times to engage in brief exercises. Even just a few minutes of activity can help alleviate the effects of sitting.

• There are many desk-based exercises available online, which include stretches and small movements to keep the body active.

1. Mental Breaks

• If you’re doing intense, focused work, give your brain a break by shifting to a different type of task, meditating, or simply daydreaming for a few minutes.

Tips for Taking Effective Breaks:

• Be Consistent: It's more beneficial to take regular short breaks than fewer longer ones. Apps or tools like the Pomodoro Technique can help remind you to take breaks.

• Stay Hydrated: Drink water regularly. It’s not only good for hydration but getting up to refill your glass also gives you an opportunity to move.

• Personalize Your Schedule: The above recommendations are guidelines. It’s essential to listen to your body and adjust based on what you feel you need.

Remember, taking breaks isn't just about preventing physical discomfort; it can also boost productivity, creativity, and overall well-being.