5 Tips for a Pain Free Workspace!
Did you have to transition to working from home during this past year and are struggling to set up your workspace? Maybe now you're back in the office and struggling with getting the hang of it again! No matter where you are working, here are some helpful hints to improve your space, your posture, and leave you without neck and back pain!
Find a good chair.
You don’t need a super fancy chair, you just need a good chair. In a good chair, your hips should be above your knees slightly and it should have adjustable armrests. You should be able to sit with your shoulders relaxed and forearms supported with elbows at 90 degrees!We really like this chair, but you can also make adjustments to a chair that you may already have by following the suggestions below at the end of the post.
2. Get off your butt!
Finding a desk that allows you to sit or to stand will help with adjusting and allowing your body to move throughout the day. Alternating between working while standing and sitting will also help to keep you from being in one position for too long. This desk is great because you can add it on top of your desk you already have - this brand also has a full new desk if needed too! Remember while you are standing and working that to follow the tips below for monitor position and hand/wrist position though otherwise you may get sore!
3. Leave the Hunchback of Notre Dame to Disney.
Stop hunching over your computer and keyboard! Your monitor should be positioned at eye level and right in front of you. This allows you to keep your neck and head in a neutral position. If you are using a laptop you should have it right in front of you as well and at eye level. You may need to raise your monitor on books or a stand! We love this laptop stand from Amazon that allows you to raise the laptop to whatever level you need it.
4. Use a separate or external keyboard.
You may be like my laptop has a keyboard attached, why do I need a separate one? Let us tell you why! It is important to keep wrists and forearms supported in a neutral position. By placing a keyboard in front of you, you can keep those forearms and wrists neutral and while raising your monitor to eye level. This allows your elbows to stay at 90 degrees as well which can help with neck pain!
5. Have some soft ground to stand on!
While you’re standing at your desk you can soften the effects of gravity on your knees and back by using a padded mat. If you have a physical job where you aren’t always sitting at a desk, but have an area you stand often, placing one of these there can help tremendously! You can also place them in your kitchen for when you are doing house work too.
This may seem like a lot and maybe it’s not all feasible for you. Some simple ways to adjust your space with household items would be:
Use a pillow to prop your butt above your knees while sitting or behind your back to help keep you in a neutral position. You also can rest your arms on top of a pillow.
Use a tall dresser or stand your computer on some books to raise it high if you can’t get a standing desk.
Hopefully these tips and tricks help your posture in your office or workspace! If you are still struggling with neck and back pain schedule an appointment with one of our wonderful therapist who can get you back to working comfortably and enjoying life!