You might not be able to escape a desk job, but you can improve your workstation! All it takes is a few simple changes like these five suggestions:
- Tilt your telephone. Most phones lie flat, but a flat position can actually increase neck, eye, and shoulder strain as you to attempt to see your caller idea or press buttons. Fortunately, correcting the imbalance is easy – just raise your phone from the back for better access.
- Consider trading your regular desk chair for a ball chair. Countless studies show that prolonged sitting increases neck and back pain. And generic office chairs don’t help much, as they encourage poor posture and pain-inducing positions. Ball chairs remove much of the tension caused by their traditional counterparts, so consider purchasing one for your home or office. An even better option? Forego the sitting altogether and opt for a standing desk, instead!
- Adjust your monitor’s height and distance. To find its proper distance, start by making a fist. Then extend your arm straight ahead of you and touch your fist to your computer monitor. For proper height, make sure that the top of the screen sits at eye level. Risers are helpful if you do not have an adjustable monitor.
- Hang a list of stretches and complete these stretches regularly. Even if they’re performed just once an hour, you are sure to notice the difference! Learn more about great desk stretches here.
- Implement the 90-90-90 rule. In a nutshell, this rule says that your ankles, knees, hips, and elbows should remain as close to 90 degrees as possible. Follow it by raising your chair to an appropriate height – you will know that you have the right height when your forearms rest lightly on the chair’s armrests. Then check that your feet rest flat and comfortably on the ground. If they don’t, you can use a foot-rest.
With these changes in place, your body will remain fully supported and neutrally-positioned. The result? Significantly reduced discomfort while working!
For even more help decreasing pain when at work, set up a workplace assessment through Karp’s occupational therapy. You can expect a thorough evaluation of your home or office and helpful recommendations – all with just one visit!