Is Your Office Workspace Ergonomically Correct?

Office work causing you pain? Try some of these following tips to ensure your workspace fits your needs!

Chair Set-Up: Set chair height to a height in which the desk is level with your elbows when they are bent to 90° by your side (if you have a keyboard tray, set the chair height so the tray is level with your elbows). Use a foot rest as needed to ensure knees and hips are both at 90° angles. Allow three finger widths between the edge of the seat pan and the back of your legs. Choose a chair with good lumbar support and adjust the backrest up or down to support your lower back. Raise or lower arm rests on the chair so they are 2 centimeters above elbow height with elbows at 90° by your side.

Desk Set-Up: Place objects used more often (e.g. phone) closer to the edge of the desk.

Monitor Set-Up: Adjust the height of the monitor so the top of the monitor is at eye level. Place monitor at a distance of one arm length from your chair and tilt the monitor to provide the lease amount of reflective lighting.

Extras: Attempt to use the computer mouse with your non-dominant hand (this will take 2-3 weeks to become accustomed to). Take 30 second micro breaks for every 30 minutes of work (perform chin tucks; squeeze shoulder blades together; arch back; look away from the monitor and focus on objects in the distance).


Nicole Weishar, physio and acupuncture provider, welcomed her first child last year which reinforced her appreciation for the rehabilitation of the postnatal mother. Nicole’s treatment philosophy includes a focus on patient goals and helping them achieve their highest health potential through an approach which includes hands on patient centered care along with active physiotherapy techniques. She enjoys being a part of the Health Centre of Milton’s team and working with other health care professionals!

If you have more questions about physiotherapy or physio care and your rehabilitation we invite you call the Health Centre of Milton to book a complimentary consultation with Nicole today.