Regular movement and stretching is important if you spend a lot of time at your desk. Here is a selection of our recommended stretches to…
Could your work set up be the cause of your pain?
If you spend 8 hours a day working then it makes sense that you would want the environment and positioning to be helpful to comfort!
A poorly set up chair, desk and surrounding areas will increase strain on the body and cause pain, lack of concentration and reduced work output.
By getting this right, sitting becomes easier on the body and will help slow the build up of aches and pains that come with sitting.
Follow the checklist below and download our TIPS FOR AN IDEAL DESK SET-UP to help you get started on the right path.
Checklist
Take breaks
- Take appropriate breaks to ensure repetitive actions are not continued for long periods.
- Breaks involve stretching and changing of posture, and possibly alternating activity.
- Check you have a comfortable posture.
The work environment
- Check the lighting level and location of light fixtures are suited to the activity.
- Lighting level should be sufficient for visual tasks to be completed without eye-strain.
- Greater illumination is generally needed for very fine visual tasks. Natural and artificial light sources should not create glare via reflection on the computer screen or working surface.
- Check walkways are clear of clutter and trip hazards such as trailing electrical cords.
- Check there is suitable storage for documents and books.
Work practices
- Take breaks every 20-30 minutes of keyboarding and stand at least once per hour.
- Keep wrists upright while typing and make sure they are not supported on any surface while typing.
- Sitting posture is upright or slightly reclined, maintaining slight hollow in lower back.
- Use your hand to hold telephone receiver or wear a headset (no cradling).
- Break up long periods of continuous computer use by performing other tasks.
The way you sit isn’t the only (or even the biggest) thing to consider though.
No matter how good or bad your desk set up is, regular movement is essential.
Make sure you compliment your correct desk set up with regular movement to give yourself the best chance of a pain free office experience.
See our posts on best stretches for office workers to prevent pain for more information!
Our physiotherapists are trained in ergonomic assessment.
That means we know how to correctly set up your workstation to minimise how it contributes to your pain.
If you think you, or your workplace, may have an issue because of poor desk set up, contact us now!
Book your appointment today
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