home ergonomic

Cracking the Office at Home Ergonomic Code

The correct way to sit at your computer.

Guaranteed helpful with posture
Simple easy to follow instructions
With images for every step


How do we sit at computer workstations?

There is growing evidence that there needs to be flexibility in the way we sit at computer workstations, especially for those who work at home.

While there is not one correct way, seating should support postures that can be changed frequently within a comfortable range throughout the day.

It should accommodate the:

  • work being done
  • visual demands
  • Workers’ individual differences.

Did you know that sitting at your desk for prolonged periods is a static posture that has the potential to result in musculo skeletal disorders?

A few good work practices can significantly reduce risks of fatigue and strain on the neck, shoulders, back and legs.

Please remember that the smallest changes can make the world of difference!

Setting up your workstation properly may be the single easiest way to prevent injuries.

These are guidelines provide you with a simple workstation self-assessment.

Included in this guide to ergonomically set up your workstation I have a set of stretching exercises to help maintain good posture and flexibility throughout your working day.

Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.
A comfortable work space can help you feel your best.


The correct way to sit at your computer.

  • Guidelines for simple workstation self-assessment.
  • The Correct Way To Sit At Your Computer
  • How Our Body Works –Our Muscle
  • Cracking the Office at Home Ergonomics Code
  • Stretches To Do At Your Desk

Author Profile

Warren Breakwell


My name is Warren Breakwell
I am the owner of Multicare Tactile Therapies Clinic (Melb)
My clinic specialises in myotherapy and remedial massage which l have owned and operated for the past 18 years.

Did you know that sitting at your desk for prolonged periods is a static posture?
And that has the potential to result in many musculoskeletal disorders if not managed?

I have trained in and practiced for many years in repairing and resolving numerous musculoskeletal soft tissue injuries due to bad posture and poorly designed computer workstations.

For the past 28 years I have treated clients with significant neck and shoulder injuries; lower back pain, carpal tunnel syndrome, migraine and many other related conditions. Due to constant work in front of a computer.
My field of expertise is remedial soft tissue therapy.

So with this experience behind me I wanted to set about creating an ergonomic checklist for people who work at a computer workstation.

The checklist is not only for those who work in an office space but importantly for those who work at home and may not have the resources or facility to set up their workstations properly.

Don’t forget that poor postures can be adopted at home too and not just in the workplace…

So here are a few good work practices which can significantly reduce musculoskeletal injury and risk:

  • Make sure your workstation is set up to suit your individual needs.
  • Get up from your desk at least every 30-60 minutes and move around. Avoid prolonged static postures.
  • Breathe deeply to get more oxygen to your muscles.
  • Have a good working posture and maintain the natural curves of your back when seated (i.e. no slouching).
  • Vary your work tasks. Break up long periods of continuous computer use by performing small tasks/errands.
  • Strive to change any poor postural habits when sitting.

I hope you gain some value from this guide and put into practice the workstation assessment that will help overcome many of the injuries and conditions l treat on a daily basis.