It's very common to feel pain or discomfort while sitting at your desk. Lots of desk workers experience lower back pain, neck pain and shoulder pain from due to long hours of sitting. Here are a few tips you can try to help, starting with your desk set up.
• Try to work at a table and avoid working from your lap when possible.
• Your screen should be at eye level about an arms length in front of you. You may need to use a laptop stand or place it on some books to get the right height. Or even better buy a separate monitor if you can.
• Try to use a chair with a high back, which can support you better. Tuck your seat in close to the table so you don’t have to lean forwards and make sure you're sitting back in your seat, not perched on the end or in an awkward or twisted position.
• You can use a cushion or a lumbar support for your lower back to improve comfort and support your spine. This stops you from losing the curve in your lower back and slumping in your seat.
• Your hips should be slightly higher or level with your knees. If your seat is too low, try sitting on a cushion to raise you up or adjusting the height if you have an office chair.
• A separate mouse and keyboard are a great accessory and will help your posture, preventing the shoulders from rounding forwards. Keep them close to the front of your desk so you're not reaching forwards, your arms should be by your side and with your elbows at a 90 degree angle. Your hands and wrists should be level with your forearms, not flexed or hovering above the keys. Ideally you would relax your arms on the arm rests of your chair.
• Try to keep your elbows off the table by leaning back into your chair.
• Many people now also work from standing desks, or sit-to-stand desks which can adjust between the two. These give you another option, rather than sitting all day you can use your muscles more by standing for part of your day too. The set up of screen height and elbow bend should be the same. Just make sure you engage your muscles while standing, try not to slump, lean on the table or weight bare through one leg dropping the other hip all day as this can also lead to pain.
Don’t forget to have regular breaks and keep moving throughout the day.
One of the most common causes of pain at you desk are prolonged periods of inactivity, especially lower back pain and pain in the neck and shoulders. One way you can help is to keep as active as you can, taking regular breaks to move around.
Another important element is to keep up with regular exercise, especially core strengthening work outs. Many people who sit for longer periods of time can become weak due to inactivity so maintaining regular strength training can help prevent pain, as part of a balanced and healthy life style.
If you need more specific advice for you, or hands on treatment to help relieve pain, then get in touch and book an appointment with us.
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