Are you a desk worker like the majority of people in our modern society? Does your back or neck get sore when you’ve been stuck in your chair all day typing away? These tips are for you! Let’s get you feeling more comfortable so you’re happier at that desk.
- 1. The top of your computer screen should be at forehead level and the top of the words at eye level. This keeps your head in a straight and upright position without extra strain on your spine.
- 2. If you use a phone a lot at work, headsets are the best way to prevent neck and shoulder irritation. Cradling the phone in your neck repetitively will start to create soreness and pain.
- 3. Your keyboard should be roughly at elbow height, assuming your shoulders are down and elbows are sitting at 90 degrees. Make sure your wrists aren’t sitting in too much extension. As in the photo above, it can help to have a wrist pad to bring the wrists into a little bit of flexion.
- 4. Your feet should be flat on the ground. If they are unable to reach and be flat after adjusting your chair to the height of your desk and computer, you can put a foot rest underneath to help you out.
- 5. Your new favourite number is 90! We want your joints to be resting comfortably in a 90-degree position – ankles, knees, hips and elbows should all be at roughly 90 degrees while you are sitting.
- 6. Ideally, you will be sitting all the way to the back of the chair and have some sort of support to maintain the natural curve we all have in our lumbar spine. It is great if your upper back can be resting against the chair as well.
As important as the above tips are, the most important tip is to MOVE! MOTION IS LOTION. The above position should be your ‘reset’ position but ideally we aren’t staying in any one position for more than 10 minutes at a time. Go ahead and slouch, cross your legs, lean to one side – as long as you stay there for under 10 minutes these so-called ‘bad’ positions don’t bother me. If you can, get up once an hour and walk around the office, grab a cup of water, go to the bathroom, just get out of that seat.
If your back or neck (or any other body part) is bothering you at work, come see one of our highly skilled chiropractors, physiotherapists, massage therapists or personal trainers at Lawrence Park Health Clinic – located right at Yonge and Eglinton in North Toronto. We look forward to meeting you and getting you feeling more comfortable in that desk and getting you back to the activities that you love!
Author: Dr. Allie Dennis, B.Sc. Kin (Hons.), D.C., Acu, CSEP-CPT, SFMA
Toronto Chiropractor | Acupuncture Provider | Personal Trainer | SFMA Practitioner
**Please note that this is for educational purposes only and not intended as specific medical advice. If you have any questions or concerns make sure to consult one of our knowledgeable health practitioners at Lawrence Park Health Clinic.