Ergonomic Office Tips for Back and Neck Pain

Sitting is not a healthy activity for the back. However, there are certain ergonomic changes you can make to lessen the impact sitting has on your spine …

 

Ergonomic chair set up

• Adjust seat height so that feet are on the floor and knees are no higher than hips.
• Seat back should be able to recline (95 to 105 degrees).
• Seat pan should be tiltable. (Tilt seat forward for desk work. Tilt seat backward when reclining. )
• Arm rests set to a position to properly support elbows.
• If the chair doesn’t have a decent lumbar support place a small rolled up towel or cushion into the small of your back to help maintain a neutral position to your low back.

 

 

Ergonomic desk / computer ergonomics

• Centre of the monitor should be at nose level.
• Monitor should be directly in front of you so you don’t need to turn to look at it.
• No glare on monitor.
• Place mouse towards edge of desk to avoid overstretching.
• Desk/ keyboard should be at a height so that:
  • Wrists are not bent (a wrist rest can also be used).
  • Elbows are at a 90 degree angle.
  • Shoulders are relaxed (not shrugged).
• If the desk is too low use a desk stand to raise it.
• If the desk is too high raise chair and use a foot stand.

 

 

 Other Considerations

• Using a headset can reduce tension in the upper quarter brought on by excessive telephone use or holding telephone between ear and shoulder.
• Re-arranging your workspace (e.g. monitor/ keyboard/ folders) so that you don’t need to repeatedly turn your neck.
• Although these changes to your chair and seated position will help to reduce spine stresses, holding any one posture for a prolonged period of time will still lead to increases stiffness and tension. Remember…

 

 

 

Related Articles

• Posture 101
• Sitting related pain
• Resources: Exercise and movement 

 

 

 

*figures reproduced from Liebenson. C., Journal of Bodywork and Movement Therapies

 

 

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This post was written by Steffen Toates. Steffen is a chiropractor at Dynamic Health Chiropractic in Jersey, Channel Islands. For more infomation about Steffen click here.

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