Osteopath Francesca Yates shares her Ergonomic insights to help desk workers stay comfortable and avoid neck and back pain.
During Francesca’s career as a an Osteopath she has worked in several companies as a Wellness Provider, delivering not only Osteopathic treatment to the workers but ergonomic advice, exercise prescription and stress management. This puts her in a great place for helping clients at The Monkton Farleigh Osteopathic Practice with pain prevention and recovery from injury. Keep reading for top tips to avoid neck and back pain.
Here are some checklists to see if you are hitting the mark when it comes to healthy desk set up – the goal is to allow your body to sit comfortably whilst off-loading postural muscles, this may look differently to how you think – sitting perched upright looks like good posture but actually your muscles have to work hard to keep you upright and this leads to muscle fatigue which manifests as muscle aches and stiffness. So sit back in your chair and let it support you as you read on to discover more hints and tips.
Chair Checklist:
- 5 point base ( 5 wheels )
- Adjustable back
- Adjustable height
- Adjustable/removable armrests
- No headrest necessary
- Correct wheels for ground surface
- Higher back and adjustable seat pan if you are taller
- Separate foot rest or petite office chair if you are shorter
- Check out Summit at Home for a good range of office type chairs. Their warehouse is in Trowbridge so you can try before you buy.
Chair set up:
- Sit right back in chair so it supports your back
- Adjust backrest so it tilts back slightly when you sit back and straightens again when you sit up
- Tuck right into your desk so tummy touches desk (you may have to lower or remove armrests)
- Adjust chair height so elbows rest on desk comfortably at 90 degrees
- If your feet don’t contact the floor fully then use a footrest
Monitor set up:
- Once you’re sat back in your chair and tucked right in to your desk, reach your hand out in front of you – that’s how far away your screen should be
- The top of the screen should be eye level
- If using multiple screens – the one you use most should be in front of you and the other(s) in line next to it either side
- Consider if portrait orientation would suit your work better, especially if using multiple screens
- Avoid wearing varifocal lenses so you are not having to tilt your head up or down
- Adjust the brightness to suit you and your work environment
Once you’re set up bring your keyboard and mouse to your hands rather than reaching for them. Remember to stay sat back in the chair so your back is supported to avoid loading those postural muscles!
Room set up:
- Comfortable temperature
- Good lighting
- WFH- not in bedroom/zoned
- Enough space on desk
- Humidifier? Computer equipment running all day can dry out the air and cause dry eyes
- Keep hydrated
- Take regular breaks – every hour at least
- Take regular eye breaks – 20:20:20 rule – every 20 minutes look at something 20 yards away for 20 seconds
If you need more help or would like to book an Ergonomic assessment or Osteopathic treatment with Francesca, call us or book online now. To learn more about how we treat back and neck pain at The Monkton Farleigh Osteopathic Practice follow this link.
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