Many of us spend hours at our desk every week. Over these extended periods, having a desk or chair even centimetres out from where it should be can
have a profound impact on the neck, lower back and shoulder, causing pain, and compromising productivity and wellbeing.
The good news is that setting up your desk for success is easy and quick. At your desk and have five minutes? Follow our five-minute guide to
creating your very own winning workstation.
A winning workstation starts with the all-important chair.
You’ve adjusted your chair. Now it’s time to tackle the desk (not literally of course).
Desk height: The top of the desk should be raised or lowered so that your elbows sit just above the desk when they are bent at 90 degrees in sitting.
If your desk isn’t adjustable and:
Next up is the screen.
The items on your desk:
Last but not least, are the items on your desk.
Well done on creating a winning workstation; but don’t stop here! Scientific studies indicate that a winning workstation alone is not enough for optimising injury prevention and treatment. You need to also think outside the workstation.
Thinking outside the workstation:
Evidence suggests you should also:
Get up regularly:
The body doesn’t like staying still for long periods of time – be it sitting or standing. Studies indicate that getting up and moving for five minutes every 20-30 minutes can have a positive impact on pain reduction and injury prevention.
Getting up doesn’t have to mean stopping work though. You can stand to make a phone call, read a document, talk to a colleague face to face rather than through IM and go for a walk during your break. There are many ways to get up regularly without compromising productivity – be creative.
Perform desk-based exercises:
Like getting up regularly, studies suggest that performing a structured, desk-based stretching and strengthening exercise program throughout the day can prevent, or improve neck, back and shoulder pain. While many generic stretching and strengthening programs exist, we recommend getting a personalised program prescribed by an experienced physiotherapist to avoid exacerbating the problem.
See a Quality Physiotherapist:
On that note, we suggest seeing a good physiotherapist. You shouldn’t have to experience pain at work. An experienced Physiotherapist can personalise and tweak your ergonomics further; provide massage, mobilisation and manipulation to loosen joints and muscles; and prescribe a personalised exercise program.
Our clinical team at Remedy Healthcare Metro have on average 10 years of experience and are skilled in treating office workers like you. Book online to secure your appointment at our Melbourne CBD Physiotherapy, Podiatry and Massage Therapy clinic.