Common issues common amongst those that sit at a desk for hours on end are headaches, neck pain, shoulder or middle back (thoracic) pain, as well as low back or hip pain. In many cases, this pain can be relieved by simply adjusting the work station to minimize the cumulative trauma that causes soft tissue damage that leads to decreased comfort and performance, specifically at work.
Three quick adjustments that can be made to the work station to ensure proper positioning & posture while seated include the following:
- Middle of computer screen should be at eye level, and straight ahead (not slightly off center).
- this will ensure that the cervical spine (neck) will be in a neutral position and not slightly rotated, which will cause an imbalance of the soft tissue on one side of the body vs. the other
- Elbows should be resting on elbow rests at a height that ensures the shoulders are not elevated or depressed.
- a VERY common way to stress out the neck!!
- the neck/shoulder muscles (including the Upper Trapezius and Levator Scapula) are put in a constant shortened & contracted position when elbow rests are not utilized. This limits blood flow and tightens up the muscles causing microtrauma and ultimately pain.
- Knees & Hips at 90 degree angle, with feet resting on a stool.
- making sure the hips, knees & feet are in a preferable position ensures that the low back is in a neutral position and prepositioned into dysfunction.
As stated previously, pain is typically the result of sitting in a posture for an extended period of time. in order to keep mobile and moving through neutral positions throughout the day it is important to ensure the entire spine and hip complex is mobilized in all three planes of motion.
check out the link below for strategies on combating pain at work.
Seated Reach Matrix
Triplane Hip Mobility
Good picture of proper work station set up
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