Do you feel stiff and sore after a day at your desk?
Do you get stiff and sore while working your desk job?
It might be time to check your workplace ergonomics!
Workstation ergonomics are super important and if poorly done, can have a huge impact on your whole body. In this blog post, I will give you some helpful tips to address your workstation if you’ve been experiencing pain during or after your work day. Poor ergonomics can cause injury to your neck, low back and even shoulders and wrists.
Some examples of poor workplace ergonomics affecting your body include:
- Lack of lumbar support that can contribute to slouching and compression in the lumbar spine that may lead to disc disease.
- Disproportionate desk, chair and screen height causing neck strain to look down, or shoulder hunching that can cause neck and upper back pain.
- Poor keyboard and mouse position causing overuse of the forearm muscles that can lead to wrist and elbow pain.
There are many ways you can address this if you are concerned about your workstation ergonomics:
- 90/90 rule: set up your desk and chair so that you are able to sit with your hips, knees and elbows all at around 90 degrees. Your thighs should be parallel to the floor.
- Ensure your keyboard and mouse are positioned as close as possible to allow your elbows to remain at 90 degrees without the need to reach out.
- Adjust your monitor height so that it is at eye level and a slight upward tilt to reduce strain on the neck and eyes.
- Where possible, break up your day and use a standing desk. Make sure the desk height is adjusted to maintain good elbow positioning.
Pay attention to these points when you’re also done for the day and relaxing on the couch on your phone!
Give these tips a go if you are experiencing soreness during or after your workday, and if you are unsure, ask our chiropractors to review your set up to prevent injuries and pain.
You can make an appointment with our chiropractors who are qualified to address your ergonomics and give you the right advice to help you eliminate your sore neck and stiff back.
