If you pay a little attention to your set-up at your computer/desk both at home and work. It can make an enormous difference to your daily comfort. If you set yourself up to prevent the accumulation of a problem, then you can hopefully avoid pain.
Posture is just one aspect of looking after yourself, but this information can be crucial in preventing problems.
So I urge you to take note, I know it’s not the most stimulating of subjects, but don’t let pain be the reason you have to start thinking about this.
The basic set-up
Image supplied by Google
Start by looking at your seat. You should sit right back into your chair, so have your bottom to the back of the seat. When you’re sat up straight, the chair should be supporting the curve of the lower back. Office- style chairs may have an adjustable lower back support. You can buy lower back/lumbar supports if necessary. Cushions and pillows perhaps will offer temporary assistance.
So sitting well in your chair. Keep your shoulders relaxed, bring your elbows into your side and your forearms out horizontally. The level of your forearms should indicate the ideal height of the desk. So you may now need to adjust the height of the chair? Aim to maintain a level wrist and hand to avoid overstrain here. It’s personal preference if you use an arm-rest, and sometimes whether it is practical or not. Some may like them to feel more supported. Sometimes they prevent you pulling yourself close to your desk, so adjustable arm-rests can help.
You may have to adjust the tilt of the seat base of the chair. The ideal is to have an angle of 90 to 120 degrees at the hip. So really this means that your knees should be level with or just below the hips. Feet should be flat on the floor, or on a footrest if preferred or necessary.
Now look at how your desktop is arranged. Your monitor needs to be set straight ahead of you, at an arm’s length away. The top of the monitor should be level with your line-of-sight. The keyboard should be straight ahead of you, and within easy reach. Everything you use regularly should be within easy reach. So the mouse, the phone, any documents…
If you spend a lot of time on the phone, then a head-set may be useful if it’s not appropriate to use the speaker-phone. Avoid tucking the phone between your ear and shoulder.
An alternative style mouse can change the digit and position it is operated with and in. This may be helpful if you’re suffering any strains through the upper limb.
Document holders may be useful if it’s necessary to constantly be referring to paperwork.
Above are the basics. There can be many different configurations depending on the nature of the work – so individual adaptations are often essential in relation to body morphology and type of work.
The same applies if you are standing at your desk. In this situation you need to pay attention to the surface you’re standing on, and your footwear. Keep both comfortable and supportive.
Extras to consider. There may be times where a reassessment of workstation is advantageous. For example throughout pregnancy and with a return to work beyond. If there has been a significant increase or reduction in body weight. Perhaps after surgery there may need to be alterations in relation to recovery and a new body position?
Finally, don’t forget to get up and move around regularly, aim for every 30 to 45 minutes.