Recent studies have found that the average human will spend more than 18 years of their adult life sitting at a desk and correct posture is very important. Incorrect posture can often lead to neck and back problems if the correct habits are not adopted. Although we might not be able to fully control our work environment, it is still a fact that a handful of suggestions will help to prevent common neck pain and discomfort. Let us take a closer look at what the experts have to say.
Taking Ergonomics Into Account
A considerable amount of neck and back pain can arise from being seated in the wrong position for a prolonged period of time. We therefore need to appreciate the role of ergonomics. In order to adopt the correct position, the following tips for prolonged sitting are recommended
- Keep your elbows above the desk at an angle between 90 and 110 degrees.
- Your wrists should be aligned with your forearms.
- Your knees should be at a 90-degree angle when seated.
- Keep both feet firmly planted to the ground.
- Your head should remain upright and your shoulders parallel to the floor (both at the same height).
Habits such as crossing your legs or leaning back should be avoided, as they can cause your body to become unbalanced. It is a good idea to stand up and walk around every 30 minutes to an hour. Mild stretching exercises will help to reduce fatigue and cramping; important concerns if you remain sitting for extended periods of time.
Your Nearby Devices
We need to keep in mind that neck pain is also affected by the location of nearby devices such as keyboards, monitors, and laptop computers. Try to place your keyboard as close to your chest as possible by tucking your chair underneath the desk. In terms of the height of your monitor, it should allow your eyes to fall within the top half of the screen. If you happen to be using more than one monitor, place the most frequently viewed in front of you. It should also be located within easy reach so you will not be forced to overextend your shoulders or lower back to make adjustments. For a greater degree of flexibility, it could be a good idea to invest in a wireless mouse and keyboard.
Adjusting Your Chair
Always choose an upright chair which provides you with excellent lumbar support. It should also be an adjustable model, as you might need to change its height or the height of the armrests. Although the chair should be able to lean back, make certain that it is able to offer stability.
There is no reason that you should be forced to endure needless neck pain while at the office. If you would like to learn more or to schedule an appointment to diagnose your neck pain, please call Bradford House Chiropractic Clinic at 01962-861-188.