Tips to Prevent Discomfort and Stay Pain-Free at Your Desk
Roughly a third of people spend more than 10 hours per day sitting, and half don’t leave their desks even for lunch.
In recent years, many businesses switched to remote working, but people have seldom adapted their homes and lifestyles for comfortable working and reduced activity levels. As a result, more people experience discomfort, back pain, and neck pressure.
Research shows that about a third of Americans experience neck pain. Luckily, making the necessary adjustments to your workstation at home is more manageable than doing it in the office. Here are some tips that can help.
Adjust the sitting position
Contrary to popular belief, you don’t have to sit straight to keep a healthy sitting posture. The chair must support the spine, but the most comfortable position involves leaning back about 120 to 135 degrees.
Avoid leaning in to see better, and purchase a moving monitor stand to bring the monitor closer or use screen magnification apps to see small print. Connecting a bigger monitor when working on a laptop is advisable since it’s more adjustable.
The neck shouldn’t be pressured or strained when working on a computer since bad neck posture is one of the reasons for pain. Always keep the top of the monitor at eye level.
Opt for a chair that fits your posture the best and doesn’t pressure your spine. Ensure the feet touch the ground and the knees bend at a right angle.
Raise the chair or lower the armrests so they are level with the desk. This keeps the arms from putting more pressure on the shoulders and neck.
Implement the 20-20-20 rule
For every 20 minutes of working, take your eyes off the screen and stare at something 20 feet away for 20 seconds. This guide is vital for staying healthy and decreasing pain. It can also prevent sore eyes and alleviate neck stiffness.
Take breaks
Roughly a third of people spend more than 10 hours per day sitting, and half don’t leave their desks even for lunch. Constantly sitting at a desk can cause different kinds of pain, so take a break every 30 minutes and go on a short walk.
Use a headset
Switching to a headset, Bluetooth earbuds, or speakerphone is advisable when speaking on the phone for longer.
Avoid reaching
Keep essential objects close to avoid reaching and applying pressure to the neck, shoulders, and back. If something can’t be reached, stand up and get it. This is a good practice since it keeps you moving.
Use proper background
Put the PC or laptop against a wall or a dark background. Avoid placing it in front of a window or a light surface since it can hurt your eyes. Furthermore, adjust the screen settings on your computer and turn on settings like reading mode.
The room light source should come from behind when working on a PC. Avoid bright lights, keep a few smaller light sources, and use natural light as much as feasible.
Create a healthy working environment
While these tips are more actionable in a remote work setup, they’re still manageable in an office setting. Talk with the office manager, explain the situation, and get the heads up to rearrange your desk, computer, and chair to improve working conditions and well-being.
Since people must spend eight or more hours sitting at a desk daily, adjusting the workplace to fit their health needs is imperative. Apart from the mentioned tips, doing exercises, yoga, Pilates, or any sport can help overall well-being and reduce pain and discomfort. If neck or back pain persists, consult a physical therapist for a professional opinion to ensure there are no underlying causes.
Liberated Rehabilitation is a mobile physical therapy service in the Phoenix metro area specializing in fully personalized in-home physical therapy. We provide tailored physical therapy in the home or work setting for faster, better recovery. Call (602)755-2276 to schedule an appointment.
