Set Your Workstation Up for Success and Prevent Pain with these Tips!
Sitting at a desk all day can put you at risk for MANY different injuries… especially if your workstation set-up is less than ideal! In 2023, more people are working from home than ever before. With that comes a whole new range of injuries including low back pain, hip pain, carpal tunnel syndrome, neck pain and nerve irritation just to name a few.
Even the best posture can’t save you, so read on for some of my favorite ways to prevent pain while working a sedentary job!
Here are 5 tips that I often tell my clients in order to optimize performance at work without feeling the stress and strain from the job.
1. Switch positions often (if you can)--this one is number 1 for a reason. Even if you don't have a standing desk option, you should be switching up your position at least every 20 minutes. Stand up, sit down, move your legs, get up and stretch!
2. Position your monitor so the top of the screen is just below eye level. This prevents you from looking too far up/down and will put your neck in a great position. If you have two separate monitors, position them side to side so you spend the same amount of time looking at each one.
3. Use a separate keyboard if you have a laptop. The picture above demonstrates an option for a detached keyboard setup so you can have the screen at an optimal height and arms in a relaxed position supported by the desk.
4. Increase the font size on your screen so you don't have to lean forward and strain your neck/eyes to see small writing. If you are constantly leaning forward and poking your chin out to see the screen, your neck muscles will shorten and cause stress to be translated to the spine.
5. Make sure at least half of your forearms are supported on your desk--you can also add a little wrist support if you do a ton of typing.
If you think you work from home or have a sedentary job, schedule a complimentary injury screen with one of our qualified physical therapists to learn how Physical Therapy can help you set your workstation up for success! If you have aches and pains related to your sedentary job, we can help! Reach out today.