Working at a computer workstation all day can take a toll on the body — whether you work from home or in an office. Repetitive activities and lack of movement can contribute to aches, pains, and eventual injuries. So can prolonged sitting at a workstation that is not set up properly. Here are some tips from physical therapists to prevent and reduce aches and pains due to office work.
Move Regularly
Sitting at a desk while using the keyboard for hours on a daily basis can result in poor circulation to joints and muscles. It also can create an imbalance in strength and flexibility of certain muscles, and lead to muscle strain. These issues can be easily remedied by taking frequent short breaks, or "micro breaks," throughout your day.
- Get out of your chair several times a day and move around — even for 30 seconds.
- Roll your shoulders backwards.
- Turn your head side to side.
- Stretch out your forearms and your legs.
Set Up Your Workspace to Minimize Strain
Proper office ergonomics (setting up your office for the work you do) can help maximize your comfort and safety. Use the following guidelines for your workstation.
Your chair should have the following:
- Five wheels. This is best for a stable base and easy movement.
- The ability to twist or swivel freely to easily change positions.
- Adjustable height so your feet can rest flat on the floor or on a footrest.
- Good lumbar (lower back) support to help maintain the natural curve of your spine.
- An adjustable seat that allows you to sit upright with your hips positioned all the way back in the chair.
- Your thighs should remain parallel to the floor or angled slightly downward, allowing your hips to rest level with or slightly higher than your knees.
The position of the keyboard is critical:
- Position your keyboard so your forearms are parallel to the floor or slightly angled downward.
- Keep your elbows close to your body at about a 90-degree angle and your wrists in a neutral, straight position, not bent up or down.
- Make sure you can comfortably slide your knees under your desk or keyboard tray.
- Avoid extending your arms or raising your shoulders to reach for the keyboard.
- If your keyboard is too high, adjust your chair, desk, or use a keyboard tray to achieve proper alignment.
The position of your computer monitor is important:
- The monitor should be directly in front of you, about an arm's length away.
- The top of the monitor should be at or slightly below your eye level, and at a distance where you can see it clearly without squinting, or leaning forward or backward.
- If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bifocals or other types of reading glasses.
How Can a Physical Therapist Help?
Many physical therapists are experts at modifying work stations to increase efficiency and prevent or relieve pain. Additionally, if you are experiencing pain that isn't relieved by making adjustments to your workstation, you should see a physical therapist who can help develop a treatment plan to relieve your pain and improve your mobility.
Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To locate a physical therapist in your area, visit Find a PT.
