With sedentary job roles making up the large majority of positions these days, and the work-from-home phenomenon accelerating post-COVID, many Townsville workers now find themselves spending more time at their desk than ever before. Given that home work environments are not regulated as closely as traditional offices, it’s imperative that people understand how to optimise their workstation set-up. Here are 5 tips drawn from the APA Occupational Health course and HFESA guidelines that anyone can implement easily to reduce strain on their body. Whether you’re based at home in Townsville or in a corporate office, these ergonomic workstation assessment principles apply to you.
1. Chair
Your hips should be positioned slightly above your knees, with feet fully supported on the floor. The chair should be at a 90-degree angle or slightly reclined up to 10 degrees. A properly adjusted chair is the foundation of any ergonomic workstation assessment.
2. Keyboard
Ensure adequate forearm support — 15–20 cm allows the arms to be relaxed with the elbow at 90 degrees. This is one of the most commonly overlooked adjustments our Townsville physiotherapy team identifies during workstation assessments.
3. Mouse
The mouse should be positioned adjacent to the keyboard to avoid excessive wrist extension and strain. Reaching repeatedly for a poorly placed mouse is a frequent cause of upper limb complaints we see in clinic.
4. Monitor
The top of your monitor should align with your eyeline, and the distance should be approximately one arm’s length away. Poor monitor positioning is a leading contributor to neck pain and headaches in desk workers.
5. Documents & Holders
Ensure your document holder and frequently used items are positioned centrally, close to the monitor, to avoid repetitive movements away from your midline.
Bonus Tip: Move Regularly
Finally — keep moving! Sedentary work is a significant health hazard. Desk-based workers should aim to move their body every 20–30 minutes. Human anatomy varies significantly, which means “perfect posture” is a myth. Regular movement and position changes are what health professionals now encourage — your next posture is your best posture.
Implementing these small changes can reduce cumulative stress on your body and meaningfully lower your injury risk.
If you’d like a professional ergonomic workstation assessment in Townsville, our physiotherapy team at ErgoPhysio can provide a detailed evaluation and action plan to manage your workplace hazards. Learn more about our difference here: https://ergophysionq.com.au/our-approach/ergonomic-workstation-assessments/
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