• General

Setting Up Your Workstation

Author- Daniel Rothenberg – Sports Chiropractor and Master’s Exercise Science (2019). West End, South Brisbane Woolloongabba Sports Chiropractic



It is important to ensure your workplace is structured to optimize your well-being.

Setting up your workstation in an ergonomic fashion is vital for maintaining a good position throughout the day. After all, your computer, desk, mouse and phone is your ‘toolkit’ and if it isn’t set up correctly and efficiently it can lead to pain and discomfort.




The middle of your monitor should line up approximately in line with your nose.
The monitor needs to be directly in front of you and not off to one side. If this is unavoidable, set yourself up (and the rest of your desk) so that you are facing the monitor squarely.
If you have more than one monitor, make sure the monitor that your primarily use is the centre screen.




Your feet will determine the height of your chair.
You need to be able to keep your feet flat on the floor throughout the day.
If your desk is too high and you feel as though your shoulder and arms are raised, you may need to have a foot rest.




Your keyboard and mouse need to be as close to the edge of your desk as possible (with space for your hands to rest). This will stop you from reaching forward and slumping at your desk.
If you have a note pad, do not position it between your keyboard and the edge of the desk, rather have it off to the side.
If you cannot reach your phone without fully extending your arm, it is too far. Bring your phone in close to avoid repetitive reaching through the day. Alternatively, use a headser that you can be placed over your ears through the day.




The main key to good posture and reducing pain is micro breaks. Make sure you don’t stay in any one position for more than 20 minutes. Always start by sitting tall with your shoulders back. Ensure you breathe deeply from your belly as this will help keep you upright (It is very difficult to belly breath when in a rounded posture). Check out the link below for an in depth video on setting up your desk in an ergonomic fashion.