Staying Pain Free at the Office
There is no single best sitting posture over a long duration. A variety of postures with regular scheduled breaks will prevent tissue overload and injury.
Tips on Workstation Set Up:
Do Not Reach! Keep the most frequently used objects close to the keyboard and monitor (ie.mouse/phone); less frequently used objects such as the printer do not need to be as close.
For access to objects requiring reaching, use the swivel chair to get close. An “L” shaped desk may allow for easier access.
Use headset for times of frequent phone use
Use books etc. to lift monitor height so the top of the monitor is at eye level.
Make sure the chair height and backrest are adjustable, and adjust these positions throughout the day!
Ensure the chair seat is high enough to allow for elbow angle of greater than 90 degrees.
Use desk lamp to ensure adequate lighting and to avoid straining the eyes.
How to set up your workstation:
- Top of screen should be at eye level with the neck in a neutral position. Sit tall! Persistent neck flexion/extension (forward/backward) or chin forward position puts you at risk for neck pain.
- Use a document holder and position it as close as possible to minimize neck flexion or rotation.
- Maintain “S” curve in the spine by tucking the tailbone against the base of the chair and then adjusting the backrest for support
- Adjust the arm-rest so your forearms sit comfortably at your side.
- Avoid repetitive or prolonged wrist movement forward or backward; elevate the wrists so that they are not resting on anything.
- Adjust chair height to allow adequate clearance under the desk.
- Chair seat pad should allow space behind the knee to avoid excess pressure.
- Use foot rest if feet do not rest flat on the floor at a 90° angle. Use foot rest with a slight incline if possible.
