Quick Fixes For Your Desk Setup To Decrease Pain

If you work in an office or at home, chances are you spend a good amount of time sitting in front of a computer.  This can vary from a couple hours a day to 40+ hours/week.  It might not sound like a lot, but after 5-10 years, prolonged sitting can negatively affect your health.

Many people don’t think about posture or ergonomics until they start feeling uncomfortable sitting at their desk.  This can include, but not be limited to, headaches, shoulder tightness, wrist soreness, and low back pain.  To resolve these issues, they may purchase ergonomic specific equipment such as chairs, work stands, keyboards, or mice.  This should be your first clue that you may benefit from a ergonomics evaluation but that’s only part of the solution.  It’s also an important indication that you may also benefit from mobility and strengthening exercises to prevent future injuries.

Here are some tips that can help you with setting up your workstation:

  • Make sure you sit back in your chair for proper back support. Keep feet flat on the floor.  If you need, use elevated platform or books to keep knees and hips at 90 degrees.
  • The upper 1/3 of the monitor should be at eye level
  • Keep elbows underneath your shoulders; keep keyboard and mouse within reach
  • Make sure you rotate your hips forward, but not excessively, for a solid foundation

Beyond setting up your workstation correctly, it's important to strengthen muscles in front of your neck and upper back while stretching out your chest and muscles behind your head.

Please refer to our blog "Posture & Upper Cross Syndrome" on January 22, 2017 for more detailed information.

Dr. Raymond Shing