Setting up your workstation

The right chair is only one part of creating a good workstation setup. Other elements include your desk, computer, monitors, mouse, keyboard, lighting, headset and footrest.

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When you spend so much time at work, you want to feel comfortable and we don’t mean just in the lift.

The most common case of poor posture at a computer workstation is known as ‘Turtling’ - sitting forward with a hunched back, bent neck and poked out chin.

Bad posture can lead to injury and pain but can be fixed by making sure your workstation is set up right for you.

Dock your laptop and have a separate monitor, keyboard and mouse if you’re using mobile computers in the office.

Adjust the height of your chair to suit your desk.

Set monitor height to your eye level or just below and about arms distance away. This might vary if you wear glasses. Adjust display brightness, contrast and font size to reduce visual fatigue.

If you use two screens equally, position them symmetrically in front of you.

Keep your arms by your side when using your mouse and keyboard. The keyboard and mouse should be on the same level and directly in front of you, 10 to 15 centimetres away from the edge of the desk. Keep the mouse parallel and close to the keyboard.

If you have a sit stand desk, make sure you use it! It’s an easy way to get out of your chair which is good for your back and legs. Varying your posture is the key. Our bodies aren’t made to spend long times in any one position.

When you’re standing, set up your workstation the same way as when you are sitting.

If you’re moving from sitting to standing, you may need to make some small re-adjustments like the monitor height.

Now you know how to set up your workstation, make sure you know how to select and use your chair and stay active.

For more info visit worksafe.qld.gov.au and look out for more videos in this series.

Tips for setting up your workstation

If you have ongoing back pain or a known medical condition, speak to your employer about arranging an ergonomic assessment by a provider who can assist with your specific requirements.

Tips for choosing a desk

Sit/stand desks

Using a sit/stand desk is a simple way to change postures when you’re doing computer work. Getting out of your chair and moving regularly is important to avoid aches and pains and to improve your health and wellbeing.