FREE PHONE ASSESSMENT & TREATMENT PLAN!
Back pain
Neck and shoulder strain
Wrist and hand discomfort (e.g., carpal tunnel syndrome)
Eye strain due to poor screen positioning
Headaches related to improper posture
A properly set-up ergonomic workstation helps prevent these issues, improves comfort, and enhances overall productivity.
Chair
Your chair should support your lower back and allow you to sit with your feet flat on the floor. It’s essential to adjust the seat height so that your knees are at a 90-degree angle. The chair should also have armrests to support your elbows and prevent shoulder tension.
Desk
The desk height should be set so that your forearms rest parallel to the floor when typing. A height-adjustable desk is ideal for alternating between sitting and standing throughout the day, helping to reduce the negative effects of prolonged sitting.
Monitor
Position your monitor directly in front of you at eye level so that you do not need to tilt your head or slouch. The screen should be about an arm’s length away to avoid straining your eyes.
Keyboard and Mouse
Your keyboard should be placed so that your arms and hands are in a neutral position, with your wrists straight and elbows at a 90-degree angle. The mouse should be at the same level as the keyboard, within easy reach to avoid overextension.
Footrest
If your chair is too high to allow your feet to rest flat on the floor, use a footrest to support your feet and maintain proper posture.
Our assessments include:
Evaluating your desk height and chair setup
Recommending adjustments to your monitor position
Ensuring your keyboard and mouse are placed ergonomically
Providing tips on maintaining good posture while sitting or standing
Offering advice on stretches and exercises to prevent discomfort
Reduced Risk of Injury: Proper workstation setup helps prevent repetitive strain injuries (RSIs), back pain, and neck strain.
Improved Posture: A well-organized workstation promotes good posture, reducing muscle fatigue and discomfort.
Enhanced Productivity: Comfort leads to better focus and efficiency at work.
Prevention of Long-Term Health Issues: Ergonomics helps prevent chronic pain and long-term musculoskeletal conditions.
We also offer:
Workplace injury prevention programs
Advice on standing desks and adjustable furniture
On-site workplace assessments for businesses to improve their overall office ergonomics
Use a separate chair and desk instead of working from a couch or bed.
Ensure your laptop is positioned at eye level by using a laptop stand or external monitor.
Use an external keyboard and mouse to maintain a neutral wrist position.
Take regular breaks to stretch and move every 30-60 minutes.
Perform desk exercises and stretches to reduce muscle tension.
Neck stretches to release tension in the neck and shoulders
Wrist stretches to prevent carpal tunnel syndrome
Seated twists to stretch the lower back
Leg extensions to promote circulation while sitting
Yes, we offer ergonomic assessments for both home and office setups. Our physiotherapists can visit your home or provide a virtual consultation to help optimize your home office for comfort and productivity.
At Palms Physiotherapy & Allied Health, our experienced team is here to help children and adults manage their condition and improve their quality of life.
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Safe Work Australia – Office Ergonomics
https://www.safeworkaustralia.gov.au
Safe Work Australia provides guidelines for ergonomic office setups and reducing workplace injuries.
Better Health Channel – Ergonomics in the Workplace
https://www.betterhealth.vic.gov.au
This resource offers tips on setting up an ergonomic workstation to prevent injury.
WorkSafe WA – Office Ergonomics
https://www.commerce.wa.gov.au
WorkSafe Western Australia provides ergonomic guidelines to ensure a healthy work environment.
Australian Physiotherapy Association – Ergonomic Workstations
https://australian.physio
The APA provides insights and resources for physiotherapists specializing in ergonomic workstation assessments.
Head to this page to see the different conditions that we can help with, and get you the pain relief and function you deserve!
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