How To Adopt Good Desk Posture
September is traditionally the start of the new academic year, a tad earlier for Leicestershire, and so I think a good many people who have long since left school, see it as a good time for a bit of an office
refresh. Since Covid, those offices are more likely than ever to be situated in our homes, where we can spend long periods of time staring at a computer screen.
It is not just working people who may spend long periods of time sitting at a Computer. My mid-70s retired father probably spends even more time at the computer, since he finished work, editing his many photographs, than he did during his working years, and I’m sure he won’t be the only one who uses his computer for often several hours every day!
However, whether at home, work, or university, when sitting and concentrating on the screen for long periods of time, we may not be aware that the seating position we are in could be harmful to our spine and the muscles around the neck, shoulders and lower back.
As a chiropractor, I certainly see a great many patients with neck and back pain, headaches, arm/wrist pain, or sciatica that can be attributed to an incorrect set-up of the desk and chair.
Due to the many issues I was seeing in clinic, I decided to train as a DSE Assessor (Display Screen Equipment) so that I could carry out desk/chair assessments for my patients as well as for companies.
When carrying out these assessments I find common mistakes people make that result in pain. Firstly, the screen is often positioned too low so that people have to constantly tilt their head down, and secondly, the desk is often too high meaning the shoulders are hunched up when typing. Both of these common mistakes can lead to tension in the neck, upper back and headaches. Ideally we should position our screen directly in front of us with the top of the screen at eye level. If using a laptop, this would mean raising the laptop on a stand and using a separate keyboard/mouse. We should then sit high enough that our forearms are parallel to the floor with elbows at 90 degrees and the shoulders relaxed.
It is also advised to invest in a proper office chair that can be fully adjusted, even better if it has a built-in lumbar support (preferably inflatable). The backrest should sit roughly 10 degrees back from the
vertical, too reclined and it will encourage a more slouched posture. Even with the best chair, remember to stand and move at least every hour as our bodies are simply not designed to sit for long periods.
Should you require any help or advice in setting up your office, or you have already developed pains as a result of poor working posture, please do get in touch. Remember, readers of the Chronicle get 20% off their first visit, see my advertisement in this edition.
Tracy Dixon – Chiropractor
Talako Therapies 07870 645076.
tracy@talako.co.uk
Kibworth Ladies Choir update – Save the date!
