As a neck and headache physiotherapist, I often analyze and prescribe better ways of sitting, to reduce the driver of pain, which is often the stress at our neck joints.
After all, if we are sitting incorrectly, what effect can even the best exercises in the world have? The answer is, nil. I've experienced it and seen it in countless clients.
I have worked with clients for about 25 years, and have been assisting clients with workplace ergonomics, since certification, for the past 20 years. The technology continues to change, which is exciting. However the tenets of a proper desk set up are unchanged.
I share below tips, that I advise you consider when setting up BOTH yourself, AND your desk! Because you too are a party to the ergonomic excellence, not just the computer!
What I know from workplace ergonomics and biomechanics and posture are combined in this post.
I believe that sitting 'right' should not be expensive, and IS available to everyone.
Of course, if you have particular needs, there may be exceptions or modifications to this set up, and for more assistance, then see your trusted Physiotherapist.
Start with the chair. Requirements: firm back. not one that rocks back and forth. no arm rests or wheels are necessary.
Sit tall in it!- this must be said. So place your bottom to the back of the seat. THEN, accommodate the feet with a foot rest if necessary.
Example I will use is the laptop, as this is common. It should be placed on a riser, as close as possible.
Keyboard- get a separate keyboard, have it directly in front of you. Get one that is not mini, but rather a regular sized one, with prominent, raised keys.
Mouse- get a separate wireless mouse. Get a mouse pad too.
You'll need some batteries for the keyboard and mouse.
A laptop riser, many on the market. $30 -$50 should be sufficient. Mine folds up to travel very quickly and easily. Moving it around the house from one desk to another, or kitchen table even, is effortless.
When sitting, USE the firm back rest.
Forearms when typing, should be parallel with the floor, or elbows dropped down a bit. If you trained in piano, you know to keep your shoulders relaxed, so the fingers can be loose. If the back is supported, you have 'proximal stability for distal mobility' created (I refer to this in another post).
Keep the brightness of the screen minimal, but try and sit near natural light if possible (see my post on eye strain and physical and mental health for more).
Optional for the chair: add in a lumbar support, I often recommend clients use it vertically behind the UPPER back (the body will hold it in place as the strap is not oriented for this direction of use). If you use it horizontally at the lower back, assure that you are not flexing over the top of it, resulting in a sway back posture. Try both positions and even toggle it during the day if you like.
Finally get up and move every 20 min. Give your body and brain and eyes a break from the static, tonic, focusing. Take some deep breaths when you get up (did you know that deep breaths actually stretch the joints of your upper back and neck?).
Comments