Postural back and neck pain is a common condition often seen in physiotherapy clinics. As more people work from home without having education on proper office ergonomics, musculoskeletal issues such as back pain, neck strains, and carpal tunnel syndrome are becoming more prevalent. The two main contributing factors to neck and back pain in office workers are poor desk ergonomics and lack of postural strength and mobility. Physiotherapists are trained to address both issues through ergonomic assessments and can provide guidance on suitable exercises for work and home.
In this blog, we will discuss desk ergonomic suggestions to promote good posture and prevent pain, as well as suitable desk exercises to reduce muscle pain at your desk.
Ergonomic Suggestions:
Below you'll find some tips for improving your desk ergonomics. Remember, everyone's needs are different, so it's best to get a personalized assessment from a local physiotherapist, your workplace occupational therapist, or health and safety coordinator. If that's not possible, or if you just want some simple suggestions to get you started, take a look at our tips below.
Desk and Chair Height
In any ergonomic assessment, we start with the desk and chair position. These are the most important and will make the biggest impact on your comfort level. Here are our suggestions:
Seated Desk Height: Your desk should be at a height where your forearms are parallel to the floor when typing. Typically, this means the desk should be around 29-30 inches from the floor, but it can vary based on individual height.
Standing Desk Height: If you use a standing desk, the height of the desk should be just below your elbow. Your elbows should be able to sit at 90 degrees when typing. Typically, this is around 38-46” inches.
Chair Height: Adjust your chair so that your feet are flat on the floor and your knees are at a 90-degree angle. Your thighs should be parallel to the floor, and your feet should rest comfortably on the ground. If you can’t achieve this with your current office setup, using a footrest can be helpful.
Chair Lumbar Support: Ensure your chair has good lumbar support to maintain the natural curve of your lower back. You can use a lumbar roll or a small cushion if your chair lacks built-in support.
Backrest: The backrest should support the natural curve of your spine. It should be reclined slightly, at an angle of 100 to 110 degrees, to encourage an open hip angle and reduce pressure on your lower back.
Monitor Position
Monitor position can significantly impact your neck, shoulders, and wrists. If you experience neck pain at work, check your monitor's height and position.
Monitor Height: The top of your monitor should be at or slightly below eye level. This position prevents you from tilting your head up or down, which can strain your neck. If needed, use a monitor stand or a stack of books to elevate your screen.
Monitor Distance: Place the monitor about an arm's length away from you. This distance helps reduce eye strain and allows you to view the entire screen without excessive head movement.
Laptops: Try using a laptop stand and a separate keyboard if your main computer is a laptop. This will help position your neck and head correctly and allow your wrists to be in a more ergonomic position.
Dual Monitors: If you use dual monitors determine which one is for primary use or if you use both equally, that will help with the setup. If you have a primary monitor it should be set up directly in front of you and the distance and position suggested above. The secondary monitor should be placed next to the primary monitor, at the same height and distance. It should be angled slightly towards you to minimize head and neck movement. If you use both monitors equally, place them side by side and angle them inward slightly to form a slight curve. The point where the monitors meet should be directly in front of you, ensuring minimal head movement.
Keyboard and Mouse Placement
Your keyboard and mouse position has an impact on your wrist, hands and believe it or not - your shoulders. Good ergonomic placement can prevent wrist strains, carpal tunnel, and even upper back pain and tension headaches.
Keyboard: Your keyboard should be directly in front of you, with your wrists straight and your hands at or slightly below elbow level. A negative tilt keyboard tray can help maintain a neutral wrist position.
Mouse: Position your mouse close to your keyboard to avoid overreaching. If you use a mouse frequently, it is recommended to try an ergonomic mouse since it provides a more natural position and can prevent wrist and thumb strains.
Keyboard and Mouse Supports: You can also try a gel keyboard or mouse pad with wrist support to allow for a more neutral and relaxed wrist position.
Additional Tips
Document Holder: If you frequently refer to documents, use a document holder placed at the same height and distance as your monitor to avoid repetitive neck movements.
Lighting: Ensure your workspace is well-lit to prevent eye strain. Position your monitor to reduce glare from windows or overhead lights.
Desk Posture and Exercises:
As physiotherapists, we commonly get asked “What is "good" desk posture?”. Well, the truth is your best posture is always your next posture. Humans are meant to move; we are not meant to be stuck in one position for long periods. Holding a stiff upright posture can feel just as bad as being slumped over a computer desk if maintained for too long.
So why do we all think that a slumped posture is a "bad" posture? Well, it's because most of us spend way too much time in that position. We work for 8 hours at a computer, drive home slumped over our steering wheels, and then sit on a sofa peering down at our phones. It's not that it is a bad position; we just spend too much time in it. And what happens if we spend too much time in one position? You guessed it... pain.
The solution to solving postural pain is intuitive - to prevent postural pain, try your best to incorporate more movement into your weekly routine. This can include a balanced functional strengthening routine, mobility exercises, or even stretches at your desk. Just by moving your body more frequently, you should notice your neck, back, and shoulder pain start to alleviate. Movement is key to fixing postural pain!
We have gone ahead and selected exercises that are easy to incorporate at your desk, at home, or at the office to get you started at building strength and moving more.
Seated Cat Cow: This exercise is great for moving your full spine through flexion and extension. It is simple to do at a desk and doesn’t require equipment. You can start with the following amount: 1-2 x 10 reps
Scapular Squeezes: This exercise targets your rhomboid muscles and thoracic spine. It moves your spine into extension helping you get out of a slumped position and strengthens the muscles between your shoulder blades. Try 2 x 10 reps to start.
Banded W’s: If you need something a little harder, Banded W’s work on the postural muscles between the shoulder blades, mid-back and neck with a bit of resistance. You can start with 2-3 x 10 reps
Neck Stretch: This exercise focuses on elongating and stretching the muscles in your neck, specifically your scalene muscles. Your scalene muscles can become exceptionally tight from a slumped forward posture, and stressful breathing. Try 3 x 10 second holds on each side to get started.
Figure 4 Stretch: The Figure 4 stretch targets your glute and piriformis muscles. These can become tight if you are seated for long periods of time. It is a simple exercise to incorporate at your desk, no equipment required. Try 3 x 10 second holds on each side
Hip Hinge: This exercise helps move your hips through a full-range flexion and extension. It also strengthens your glutes and extends your thoracic spine. It is a great exercise for people who sit most of the day. Start with 1-2 x 10 reps during your work day.
Lateral Lunge: This exercise is a great hip opener, taking your hips through a big range of motion. Lateral lunges focus on hip abduction, which is not a common position for desk workers. It’s a nice stretch. Try 3 x 10 repetitions alternating left and right.
Setting up your office desk correctly is crucial for preventing postural pain and ensuring long-term comfort and productivity. An ergonomic workspace can significantly reduce the risk of developing musculoskeletal issues such as back pain, neck strain, and carpal tunnel syndrome.
If you’ve read through this blog and are struggling to get your desk ergonomics right, have more specific questions, or need more individualized exercises, reach out to your local physiotherapist. At Port Alberni Physiotherapy, we offer in-person Ergonomic Assessments at your place of work or home office. You can call us at 250-723-5112 to book an appointment.