Posture check! Is your study space set up correctly?

This desk may look gorgeous, but it’s probably not very supportive for your back, arms or wrists. Read on to find out how to set up a safe and comfortable study space.

Do you ever get to the end of a long study day at home and realise that your back has been aching for hours? How about your shoulders, neck, or wrists? When it gets bad, these pains could be you experiencing RSI (repetitive strain injury), and they are caused by an improper set up at your desk.

It’s almost impossible to simply stumble upon the perfect sitting position for an ergonomic work station at home – you really have to set it up purposefully to get it in the best position for your body.

The chair

Your chair is an important part of your set up. If you don’t already, invest in one that has an adjustable height and back, and has a comfortable (cushioned) seat. Ideally, it should also have arm rests.

The back should be set up quite straight, as if it leans back, you will likely end up slouching at your desk. A chair with lumbar support (or a cheap add-on support) will also help you sit in a way that’s good for your back by pushing your lower spine away from the chair.

The height of the chair should be so that your feet sit flat on the ground, but if you don’t have an adjustable seat and you’re sitting too high with your feet off the ground, put a box or phonebook under them for a makeshift footrest. Likewise, if you are too low, add a cushion to the seat to lift you up.

The desk

Your desk should be arranged so that when you pull your chair in front, sit down and stare straight ahead, the screen is directly in front of you.

If your monitor is too low and you don’t have an adjustable desk, you may consider putting something under the screen so you’re not bending your neck to look down at it. If your monitor is too high, you may need to adjust your chair to be a little higher and add a footrest.

The keyboard

Most keyboards are asymmetrical because of the number pads on the right, but for a good set up, the alphabet should be directly in front of your hands. Rather than placing the whole board right in the middle in front of you, look at the ‘B’ key and put it in front of your nose to ensure the letters are where they should be.

And of course, just doing all of the above isn’t necessarily enough – it helps if you mentally remind yourself to sit up straight and keep your feet flat on the ground!