Get your Desk Set up Right- 5 tips to help your neck and back pain At OPH we frequently see patients present with neck & back pain stemming from poor posture in their workplace. On average office workers sit at their desk for 5 hours a day, adding up to 1,200 hours a year. That’s which is equivalent to sitting down for 50 days! This is an eye-opening fact that reinforces the importance of an ergonomic work desk set up.Here are 5 tips to set your workspace up correctly. This will help you to be more comfortable, become more productive and stop those aches and pains!
Step 1: Starting At The Bottom You should be able to place your feet flat on the ground with your bottom at the back of the seat. Make the angle of your hips and knees so that your bottom is slightly higher than your knees. Adjust your backrest to allow you to relax in the chair whilst sitting tall. You can use a small lumbar roll if needed to support the lower back.
Step 2: Let The Elbows Hang – No reaching Your elbows should be able to hang aligned under your shoulders not resting on the desk, allowing your shoulders to not be bunched up around your ears. Position the mouse close to the keyboard in a position where your wrists are straight, ensuring you do not slump to try reach forward.
Step 3: Look Forward At The Screen Bring your computer screen so that the top third of the screen is at eye level, use a stand if needed to get the screen to this height. This will allow you to sit up and take the pressure off your neck and upper back.
Step 4: 20-20-20 Rule Every 20 minutes look away from the screen 20 meters away for 20 seconds to help avoid strain on the eyes and neck. Also be sure to adjust the brightness and contrast to a comfortable level.
Step 5: Move It! Studies show that people who sit down for over 5-6 hours a day are at a higher risk of developing chronic diseases such as heart disease and diabetes. So make sure you get up and go for a walk every 20-30 minutes for a lap around the office or grab a cup of coffee.