This is a SEO version of GOODBACKGUIDE.indd. Click here to view full version

« Previous Page Table of Contents Next Page »
Investing in a new
work station can be
an expensive outlay.
First of all assess
what you have
already and then
what your needs are.
There is little point in
investing in the most
high specification
equipment if
your job role
requires you to
be off site most
of the time.
The Desk
List all the functions
that are conducted at
your desk. Do you only
use a computer or do
you also do handwrit-
Do you need space
for referring to docu-
ments ? Ensure that
the space
under the desk is not
The Chair
Your chair should sup-
port you in a com-
fortable position that
maintains the natural
curvature of the spine.
Adjust the backrest
height so that the back
rest bulge fits in to
your lumbar arch.
Sit well back into the
chair. Pull your chair
right into the desk.
Avoid placing pressure
on important struc-
tures at the back of the
knee by ensuring the
seat pan is a few cen-
timetres short of your
thigh length.
Where possible adjust
your seat to tilt Slightly
forwards. This helps to
maintain good posture.
Adjust the chair height
or arm rests so that
your forearms are hori-
zontal and your upper
arms are vertical when
you place your hands
on the keyboard. If
your feet are not well
supported usea foot-
rest to ensure that your
hips and knees are
placed at right angles.
The Screen
The screen should be
directly in front of
You with the top of
the screen at about
eye level. It should be
placed about an arm’s
length away.
Make sure that the
characters on the
screen are easy to
read and flicker free.
Place the screen
where there are no
reflections in to it
The Keyboard
Make sure that the
keyboard is placed
close to you so you do
not need to reach out
for it.
Don’t rest your wrists
on the desk in a fixed
or ‘anchored’ manner
while typing. Instead,
hover or move them
while keying. Use all
your fingers and type
lightly keeping your
fingers curved. Avoid
the habit of keeping
any of the fingers
extended upwards
(usually the little
There are a variety of
different keyboards
available. ‘Split key-
boards’ for example
can place the wrists
and hands in to a more
neutral position, taking
uneven strain off of
certain structures such
as nerves, tendons,
joints and tendons
The Mouse
Make sure that the
mouse is placed close
to you so you do not
need to
reach out for it, hold
it loosely and keep all
fingers on the mouse.
Avoid leaving any fin-
gers in extended
Where possible set up
your work station so
the wrists can be sup-
ported on the desk
when you are not us-
ing the mouse.
A standard mouse can
place the wrist and
hand in to awkward
positions. Choosing an
designed mouse,
taking regular breaks
and using keyboard
shortcuts can counter
In all cases, if in the
advice of a suitably
qualified health profes-
sional to assess your