If you spend long hours at a computer, small changes to your workstation can make a big difference to your comfort — and your long-term spinal health.
This easy-to-follow Ergonomic Guidelines for Computer Users PDF has been created by Lead Osteopath Emily Coombes at Kibworth Osteopaths & Pilates to help you set up your desk in a way that supports your body, not strains it.
Inside, you’ll find:
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Clear desk set-up guidance – how to position your chair, keyboard and screen so your lower back is supported, your shoulders can relax and your head isn’t being pulled forwards.
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Chair and footrest advice – simple tips to get the height and backrest right, plus when a footrest can help if your feet don’t naturally reach the floor.
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Keyboard, mouse and paperwork tips – including using a compact keyboard, document holder or headset to avoid leaning, twisting or craning your neck while you work.
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Laptop & mobile working advice – how to make laptops, netbooks and tablets more ergonomic with a stand and separate keyboard/mouse, and why they’re not ideal for long sessions.
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Breaks, eyes and concentration – reminders to build in regular movement breaks and use the 20-20-20 rule to reduce eye strain if you’re prone to tired eyes or headaches.
This guide is designed to be printed or saved so you can refer back to it when you change desk, chair or device.
