Tips for a healthy work setup
We have recently seen an increase in neck and shoulder complaints in the clinic.
Ergonomic Tips and exercises for neck and shoulder pain.
This type of pain is often caused by poor posture and incorrect ergonomic setup. If you are reading this at your desk right now, think of your posture. Are your shoulders rounded and hunched? Are you poking your head forward? Sustaining this position over time is exhausting for your neck muscles. They are working around four times harder than they would be if you were maintaining a neutral alignment.
Working from home has meant that many of you have been required to set up an entirely new workstation, whether it be on the dining table, kitchen bench, couch (hopefully not), which might not be ideal. For the lucky ones, the setup could be nearly identical, if not better than work in terms of ergonomics; however, the environment has completely changed.
No longer do you spend brief moments turning to your left or right to talk to a college or walk to the other end of the office to collect printing, or have a document checked. It is these little moments and movements that help keep our bodies active and spine mobile.
Set up a productive space and get the ergonomics right
Bringing the top of your screen to just slightly below eye level. This will encourage a small chin tuck as you look at the screen.
Set your screen about arm’s length away from you.
Support your forearms on the table with your elbows by your side (wrist straight when using mouse and elbows at 90-110 degrees when typing)
Have your keyboard and mouse within reach.
Have your Feet supported on the ground or use a footrest.
Sit back on your chair with your thighs and lower again supported.
Tuck yourself into your desk to stop from slumping.
You may use a lumbar roll (or a rolled-up towel) for some back support if your chair doesn’t have any.
If you have a standing desk, even better. If standing, maintain an upright, relaxed posture and use a footrest.
Work Tips and Tricks
Do not hold your phone between your shoulder and ear. Instead, use earphones or the speaker function.
Break your gaze from the screen every 30 minutes. Look out a window or look at something in the distance.
Get up and move! This is harder than it sounds but try and move every 40 minutes – 1 to an hour. Even if it is to get a glass of water. It will encourage blood flow to your muscles and means you are more likely to reset your posture in a good position when you return to your desk.
Take breaks. While it’s easy to get lost in the hours of work, it’s important to remember to give both your mind and body a much-needed break. Every 30 minutes or so, get up and do a little stretch or something quick and active like ten squats or star-jumps. As long as you are moving!
Postural Exercises
Chin Tucks. Everyone’s favourite! Gently draw your head back to make a double chin, keeps your eyes looking straight ahead, you should feel a mild stretch at the base of your skull and back of your neck, hold for 5 seconds and then relax.
Thoracic Rotation. Place your hands behind your head, keeping your elbows wide. Slowly twist to the right and left as far as you can go. This will open up your chest and mobilise your spine.
Scapular Squeeze. Rest your hands in your lap. Try, and tension between you shoulder blades to squeeze them together and down. Hold the squeeze for 5 seconds and then relax. It would help if you tried not to arch through your lower back or poke your head forward during this exercise.
If you would like any further advice or assistance on implementing good spinal health habits, contact us on 08 9221 8458 at Spine & Sports Centre.
