The developing COVID – 19 situation has seen an ever increasing number of our patients now working from home, some for extended periods of time. At Pinnacle Spine & Sports, we believe that working from home should not pose any barrier to proper workspace ergonomics. With this in mind, we have developed a guideline to help improve your home workstation:

Workplace ergonomic recommendations

General Work Station Ergonomic Advice:

  • Monitor at arms length.
  • Sit with hips higher than knees (especially if you have low back pain).
  • Top of the monitor at or slightly below eye level.
  • Have arms resting by the side, elbows at approximately 100 degree angle.
  • Have keyboard and mouse close to you to avoid reaching forward (use a separate wireless mouse & keyboard if using a laptop – don’t try and use the laptop’s keyboard & touchpad, as it’s impossible to get everything positioned correctly).
  • Keep wrists neutral when typing (lower the keyboard stand if needed).
  • Keep work close at hand.
  • Keep documents at the document holder in between you and the monitor or at the side.
  • Break the day up with multiple small breaks rather than one longer one (break & stretch every 30 minutes).
  • Shoulder rolls, gentle neck stretches (while reaching down with the opposite arm), and side bends, are good ways to improve mobility during the day.
  • Rest your eyes by looking off the computer screen and focusing on a distant object in between work tasks.
  • Avoid slouching when sitting.
  • Avoid reaching forward when typing.
  • Avoid twisting and turning of the neck and trunk when switching between tasks. 

If you have a laptop to work with, consider using your kitchen bench as a stand up workspace. Standing is a much more fluid posture than sitting for extended periods. If possible, divide your time standing 80:20 sitting. Remember to use a standalone mouse and keyboard rather than the device touch pad.

If you have any questions about your computer set up at home, please don’t hesitate to get in touch – give us a call on 9743 2311 or email We’d love to help you get things set up correctly so you don’t end up having to come and see us as often!