Workstation Set Up: Key Tips

• Set seat height: knees approximately at right angles and hips just above knees.
• Ensure your feet are flat on the floor. If they aren’t then you will need to place something under them.
• Adjust the back rest (height and tilt) to support your back.
• Forearms parallel to the desk.
• Screen approximately arms-length from you.
• Top of the screen approximately at eye-level.

Avoiding DSE related problems

• Change position regularly – aim to stretch/change position every 40-60 minutes. Consider use of a timer.
• Walk more – go for a walk at lunch; park the car a bit further away to ensure you are walking more.
• Set up your workstation correctly each time you begin work at the desk.
• Take allocated breaks and use the opportunity to walk or change position.
• Avoid holding phone between your ear and shoulder.
• Vary tasks where possible to avoid prolonged repetitive work.

Using a Laptop: Key Tips

• Where possible, set up as per workstation tips above.
• Consider raising laptop and using external keyboard/mouse if difficulty looking down to type.
• Break up periods of laptop work regularly.