Tips to Save Your Back at the Office

Office workers spend a vast number of hours per week sitting. From sitting on the drive to work, sitting at work for 8-10 hours per day, and then sitting on the commute back home, the majority of the day is spent in one position. This often leads to musculoskeletal complaints that can include tendonitis, carpal tunnel syndrome, back and neck pain, as well as neck/shoulder stiffness and circulatory problems. Pain and discomfort can be caused by maintaining a poor or static posture, repetitive movements, awkward work positions, and even excessive bending and twisting. 

1. Adjust your chair

Sitting too high or too low relative to your desk or computer screen can fatigue and even strain the muscles of the neck, shoulders, back and even legs. An improperly positioned backrest may cause slouching or shrugging, and increase stress on the shoulders and back.

Sit in your chair so that your shoulders and lower back are resting comfortably against the back rest, which should be set to roughly a 90 degree angle. A lumbar support can provide extra support to the back and can prevent slouching when you are tired later in the day. 

The height and angle of the seat should allow for your thighs to be parallel to the floor with your knees in line with or slightly lower than your hips. Your feet should rest flat on the floor, and if they don't, a foot stool can be used to bring the floor to your feet. This will help decrease pressure on the legs and the pelvis. 

2. Adjust your computer monitor

The height and viewing distance of your computer monitor are important considerations that could help reduce eye strain, as well as muscle tension/stiffness in your neck, shoulders and upper back. The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack books beneath the monitor’s base to increase the height.

3. Check the position of your keyboard and mouse

The keyboard height should allow you to rest your arms (rather than reaching) with your elbows at your sides and your forearms parallel to the floor. Keep your wrists neutral and consider using a soft wrist support.

Position your mouse at the same height as the keyboard and as close to the keyboard as possible to avoid reaching. Keep your wrist straight and use your full arm to move the mouse from your shoulder. Don’t grip it too tightly and take your hand off the mouse when you aren’t using it.

4. Maintain proper posture but also keep moving 

If you’ve incorporated the above tips into your workspace setup, you should also pay attention to your posture. Most importantly, make sure you sit comfortably with a neutral spine and take “movement breaks” at least every 30 minutes or so. As a reminder, you can set an alarm or directly schedule breaks in your phone to ensure that you actually take these breaks. 

Four Back-saving Tips for the Office. CCA. http://www.chiropractic.ca/blog/four-back-saving-tips-for-the-office/