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How to set up a physio-approved workspace at home
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How to set up a physio-approved workspace at home

White desk with apple computer, camera and moodboard

Don't slip into the habit of working from your bed or the couch when you're at home. Here's how to set up an ergonomic workstation that will reduce your chance for injury.

Helen Dudley, a physiotherapist and a director of Auckland Physiotherapy, saw an increase in injuries due to incorrect desk set-ups over lockdown. Here are her tips for an ergonomic work station and how to incorporate movement into your day.

1. Align your workstation correctly

  • Get a supportive, comfy office chair. Adjust the height to ensure your hips and knees are at 90 degrees, and make sure you sit your buttocks back and relax.
  • Your desk should be just below elbow height when you’re seated, with your shoulders and wrists relaxed and your forearms parallel to the floor.
  • Your eye level should sit three-quarters of the way up your screen.
  • If you use a laptop, get a stand and a separate keyboard and mouse. You could also try a standing desk.

2. Get moving

  • Set your alarm to remind you to get up and move or stretch every 45 minutes.
  • If possible, use your speakerphone or headphones to take calls, and walk around your home or garden while talking.
  • Go for a brisk walk at lunchtime.
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