Did you know that over 80% of Canadians have jobs that require them to sit at a desk for extended periods? Unfortunately, this sedentary lifestyle can lead to a range of health issues, including neck pain, back pain, and hip pain. In fact, a recent study from the Canadian Center for Occupational Health and Safety found that more than half of Canadian office workers experience some form of physical pain due to their desk job. The good news is that there are steps you can take to prevent and alleviate desk-related pain, such as incorporating proper desk setup, desk stretches, and exercises into your daily routine. Additionally, physiotherapy can help prevent and treat desk-related pain and injuries. In this blog, we’ll explore some tips from a Langley Physiotherapist for proper desk setup, desk stretches and exercises for good posture .
Proper Desk Setup:
To achieve a good desk setup, follow these tips:
- Pick a comfortable Ergonomic Chair – Here is one of my favorite affordable ergonomic chairs – Ergonomic Office Chair
- Set your chair at the appropriate height
- Sit in your chair and make sure your feet are flat on the ground.
- Adjust the seat height so your knees are bent at a 90-degree angle. If the angle is less than 90-degrees your chair is too low.
- Adjust the arm rests so they allow your arms to be at a 90-degree angle with your shoulders relaxed, don’t shrug.
- Make sure the back of your knees don’t touch the seat rest.
- Make sure your desk is at the appropriate height
- When sitting straight up your desk should be at the same height as your arm rests.
- Place your keyboard directly in front of you, and keep it at a comfortable distance.
- Place your mouse next to your keyboard, and keep it at the same level as your keyboard.
- Your monitor should be at eye level and about an arm’s length away.
- If your monitor is forcing you to look downwards you should try raising it by using a monitor stand – Monitor Stand
- Sit as far back in your chair as you can so the chair’s back rest supports your pelvis at belt level
- Avoid posterior pelvic sag – This is the #1 cause of back pain!
You should also pay attention to how your body feels while sitting. If you experience discomfort in your neck, back, or hips, your desk and chair may not be the right height for your body. Making adjustments to your setup or seeking help from a physiotherapist or chiropractor can help alleviate pain and prevent further injury.
Desk Stretches:
Taking breaks and stretching can help maintain good posture and prevent pain and injuries. You should be taking breaks every 30 minutes if possible. Here are some simple desk stretches you can do:
Neck Stretches: Sit up tall, look straight ahead, and slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 15-30 seconds, then repeat on the left side.
Shoulder Rolls: Sit up tall, and slowly roll your shoulders forward and up towards your ears, then back and down. Repeat 10-15 times.
Hip Stretch: Sit on the edge of your chair, and cross your right ankle over your left knee. Sit up tall and lean forward, keeping your back straight, until you feel a stretch in your right hip. Hold for 15-30 seconds, then repeat on the left side.
Hip Flexor Stretch: Start by kneeling on the ground with one knee on the floor and the other foot planted firmly on the ground in front of you. Make sure your front knee is at a 90-degree angle and directly above your ankle. Engage your glutes and push your hips forward until you feel a stretch in the front of your hip and thigh. Keep your back straight and avoid leaning forward or arching your lower back. Hold the stretch for 15-30 seconds, then switch legs and repeat on the other side.
It’s important to note that overstretching can cause injury, so be sure to only stretch until you feel mild tension, not pain. If you experience any discomfort or pain, stop the stretch immediately.
Here’s a great routine you can do with friends at the office:
Exercises for Good Posture:
Here are three exercises that can help improve posture:
Wall Angels: Stand against a wall with your arms at shoulder height and your elbows bent at 90 degrees. Slowly slide your arms up and down the wall without letting your elbows or hands leave the wall. This exercise strengthens your upper back and improves your posture.
Scapula Retraction: Sit with your feet flat on the floor and your hands on your hips. Pull your shoulder blades back and down while squeezing them together. Hold for 5 seconds, then relax. This exercise strengthens your upper back and improves your posture.
Cat-Cow Stretch: Sit on a chair with your feet flat on the floor. Place your hands on your thighs, and slowly arch your back, pushing your chest forward while looking up. Then, round your back, tucking your chin to your chest. Repeat 5-10 times. This exercise improves the mobility of your spine and helps prevent low back pain.
Why Physiotherapy Can Help:
If you are experiencing pain or discomfort related to sitting at a desk, physiotherapy may be necessary. Physiotherapists can assess your posture, identify any issues, and create a customized treatment plan that may include exercises, stretches, and other modalities to alleviate your pain and improve your posture.
Having a proper desk setup and incorporating desk stretches and exercises into your daily routine can help prevent pain and injuries associated with sitting at a desk for long periods. If you are experiencing pain or discomfort, consider seeking help from a Langley physiotherapist to address the issue and prevent it from worsening.
References:
Canadian Centre for Occupational Health and Safety. (2019). Sitting at Work. Retrieved from https://www.ccohs.ca/oshanswers/ergonomics/sitting/sitting_overview.html