Desk Ergonomics & Deskercise: top 3 tips to help reduce back and neck pain at your desk
Let’s face it, working from home has become the new norm for many people, including those who were accustomed to a 9-to-5 office job. With work transitioning to the home setting and individuals returning to the office, I’ve been frequently asked, “how should I set up my working space?” by many patients.
The habits we fall into during desk work can contribute to Work-related Musculoskeletal Disorders (WMSDs), leading to long-standing issues such as:
Neck and shoulder pain
Low back pain
Upper back pain
Carpal Tunnel
Lateral Epicondylitis (i.e. Tennis Elbow)
Upper Crossed Syndrome
The internet is filled with endless ergonomic tools and information trying to tell you what the best posture is and what your desk setup should look like. This can be very overwhelming. I’ve tried to keep it simple below. I’ve also included a free exercise guide of simple movements/stretches that can easily be performed at your desk with no need of equipment.
My #1 tip: Transform your work environment to allow for movement and position changes.
You shouldn’t be sitting at your desk for 3+ hours without moving. Prolonged sitting with no position changes is a recipe for aches and pains. I personally recommend that everyone should be changing their position or take movement breaks every 45 minutes. Ideally, you want to be moving through sitting, standing, and lounging positions when working from home or the office.
Here are 3 positions you should incorporate and their associated postural tips:
Sitting
Monitor:
arms length away from your head
Screen height: top line should be eye level or within 20 degrees of eye level
Arms:
Relaxed shoulders
Forearms parallel to the floor
Elbows bent at 90-110 degrees
Wrists in neutral
Chair:
Back rest supporting natural curves of the spine
Legs:
Thighs parallel to the floor
90-110 bend at the hips (i.e. knees below hips)
Space between back of knees and chair (approximately 1 ½ inch)
Feet:
Flat on floor
Ankles infront of knees
Standing
Monitor: Arms length away from head
Screen height: top line should be eye level or within 20 degrees of eye level
Relaxed shoulders
Elbows bent at 90-110 degrees
Neutral wrists
Lounging
Lounging??? Yes, you read that right! Lounging back on a chair with feet up and some nice lumbar support is ok to do. Of course, you don’t want to be spending your entire day in this position but an hour or two won’t hurt.
Tip # 2: Add products that will get you moving and support you ergonomically
I am always asked “what ergonomic products should I purchase?” Truth be told if you are on a budget, it’s not necessary to purchase equipment, incorporate movement whenever you can. Movement is free! Stand up for a minute or two after every 30-45 minutes of sitting or perform 10 squats after 30-45 minutes of standing.
Now, if you have a few extra bucks and would like to purchase some products, here are my recommendations. Please note that I have incorporated affiliate links so I earn a little commission (at no cost to you) with anything purchased through the links.
a) Purchase products that will help incorporate movement.
For example, an air cushion helps with active sitting. Sitting on an unstable surface will allow your truck muscles to contract and be active and promote movement of the pelvis/core. The Gaiam Balance Disc is what I currently use when working from home. Wobble boards are also great to use when standing and sitting. You can also stand on the Gaiam Balance Disc (with caution).
b) Resistant bands.
Having a set of resistance bands at your desk is great! They can be utilized in a number of ways to perform simple exercises in both sitting and standing.
c) Lumbar Spine support.
If your chair doesn’t have built-in support you can do one of two things:
1. You can purchase a lumbar support pillow. You will often find clinics selling the McKenzie branded lumbar support which can be found here. There are cheaper ones out there but I cannot vouch for their quality. I like the lumbar roll as you can easily move it around from the home to the office, use it in your car while driving, or on an airplane for long flights.
2. You can also create lumbar support with a rolled-up towel and two elastic bands. Just keep in mind that the DIY lumbar support will need to be occasionally readjusted as it flattens out over time.
d) Here are a few products that I recommend as a Physiotherapist to help improve your desk ergonomics.
Laptop stand
-The height of your screen should be eye level or within 20 degrees of eye level. This position will help reduce the risk of neck pain.Vertical Mouse
-Help minimize the risk of carpal tunnel with a vertical mouse.Mouse Pad and Keyboard Pad Wrist Support
-If you do not want to opt-in for a vertical mouse, help minimize the risk of carpal tunnel with your regular mouse via wrist supports
Tip #3: Incorporate Exercise Daily! Exercise is the key to success.
Exercise… nothing is going to beat this tip. Exercise is going to help maintain your body’s overall mobility and strength. Exercise will help combat tight hip and glute muscles from prolonged sitting, carpal tunnel, sciatica, low back pain and neck pain…etc.
I know it can be hard to find the time to exercise with a busy schedule. That is why I have created a FREE Deskercise PDF that you can download, print and hang up near your desk. This handout has a list of simple stretches and exercises that are easy to incorporate at your desk! Bonus, the exercises don’t require any equipment! Sign up for the free download below.
I hope you found these tips helpful!
-Leila Awada, PT
PS. don’t feel overwhelmed with all the information above. Begin to incorporate little changes as best you can. Something is better than nothing :).
Resources:
1. Healthwise Staff. (2018, September 20). Proper Lifting Technique. Retrieved from https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=hw206944.
2. Loranger, L. (2016, October 5). The Importance of Posture. Retrieved from
https://www.physiotherapyalberta.ca/public_and_patients/the_you_movement_blog/the_importance_of_posture.
3. Loranger, L. (2014, October 2). How to Create a Healthier Workplace. Retrieved from
https://www.physiotherapyalberta.ca/public_and_patients/the_you_movement_blog/how_to_create_a_healthier_workplace.
4. Physio Med Limited. (n.d.). Correct Sitting Posture: Driving. Retrieved from https://www.physiomed.co.uk/uploads/guide/file/21/Physiomed_Sitting_Guide_-_Driving_Digital.pdf.
5. Workers’ Compensation Board Alberta. (2007) Office Ergonomics: Think detection. Think prevention. Think activity. 2007. Retrieved from
https://www.wcb.ab.ca/assets/pdfs/public/office_ergo.pdf
6. Work Safe BC. (2009) How to make your computer workstation fit you. Workers; Compensation Board of British Columbia, 2009. Retrieved from
https://www.worksafebc.com/en/resources/health-safety/books-guides/how-to-make-your-computer-workstation-fit-you