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Organising your workstation

Produced by Bupa's Health Information Team, January 2009.

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Organising your workstation

This video is for adults who work in an office environment.

Video transcript

How you sit at your desk can affect your health. A poorly organised or utilised workstation can give you pain and other problems affecting your hands, your wrists, your shoulders, your neck and your back. However, there are ways that you and your employer can make your work station more ergonomically sound. So this means making your work environment suitable and comfortable for you.

Start by adjusting your chair and computer screen until you find the most comfortable position for your work. As a guide, your forearms should be horizontal and your eyes the same height as the top of the screen.

Make sure you have enough work space for all the documents and equipment you need. If necessary, rearrange your keyboard, screen, mouse and documents until you find a comfortable way of working. A document holder can be useful in preventing neck and eye strain. When arranging your desk, think about the lighting in your office and if this will cause glare or bright reflections on your screen. Try moving your screen so that it's not facing windows or bright lights.

Make sure there is enough space under your desk so your legs can move freely. Remove any boxes or equipment in the way. Once you have the space, think about using a foot rest. This will prevent excess pressure being put on the back of your legs and knees from the edge of the seat.

Place your keyboard so there is space in front of you to rest you hands and wrists when you aren't typing. Try using a wrist rest or support. Also keep your mouse within easy reach so you aren't over stretching each time you use it.

Try not to sit in the same position for a long period of time, change your posture as often as you like, but avoid repeatedly stretching out to do the same task.

It is important to take short breaks away from the work station. It is far better to take short breaks than one long break.

If you are having continuing problems with your workstation or are in pain as a result of its set-up, do talk to your supervisor or line manager.

This video is intended for general information only. It shows an example of one person's experience. Your circumstances may be different so not everything may apply to you. It does not replace the need for personal advice from a medical practitioner.

Further information

This information was published by Bupa's Health Information Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals. Photos are only for illustrative purposes and do not reflect every presentation of a condition. The content is intended only for general information and does not replace the need for personal advice from a qualified health professional. For more details on how we produce our content and its sources, visit the About our Health Information page.

Publication date: January 2009

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