Intro
Back, neck, and shoulder pain are all common symptoms treated by Osteopaths. And for those working in a stationary field that requires long periods or sitting or standing in one spot can provoke these areas. It is important to get Osteopathic treatment to relieve your pain, but more important to change your working ergonomics to minimse your pain returning. Your 'working ergonomics' is the process of improving your work station to improve your safety and comfort.
Step by step
Bellow we are going to cover some key areas we believe will help you to ease your discomfort at your working station.
Step 1.
When sitting at your desk, your elbows should be 0-5cm off the top of the desk. This will ensure you are in a comfortable position reducing upper neck tension.
Step 2.
Your hips should be at a 90 degree angle with your feet flat on the ground and the back of your knees resting 2-3 fingers away from the chair. If you can not rest your feet flat on the ground while miantaing your elbow height, you may need a foot rest under your desk.
Step 3.
Adjust your chair so it is reclined, 110 - 120degree angle. It should not be straight or erect.
Step 4.
Bring yourself towards the desk resting your arms comfortablly on the table. Your arms should be at a 90degree angle with the mouse and keyboard in line with one another. You should not be reaching or stretching to far to reach one or both of these items. Lastley, your wrists should be nutral with no bending or twisting.
Step 5.
If the arm rests are in the way of your chair being able to get close enough to the desk to relax comfortablly, remove them or lower them so they are out of the way.
Step 6.
Your monitor should be roughly 50-60cm from your eyes with the top 1/3 of the screen above your eye line. This will help prevent any excessive leaning while working.
Final Tips:
Breaks should be taken regularly every 45- 60minutes. Examples include a walk, 30 - 60second stretch or toilet break. The goal is to move.
Sit and stand to break up your working day. This is becoming very popular with sit to stand desks.
Take a break from screen time when on a break.
There are many changes above to implement. However, if you can not change them all, change some. Postural pain from prolong stationary positions occurs to many people but, with some of these alterations and habits we can hopefully reduce your pain and improve your working environment.
Have more questions?
If you have any questions about the above information. Or, you would like some help setting your desk and work station up, you can always ask one of our Osteopaths. Give us a call, message or reach out on social media.