Because a lot of people are working from a desk, we wanted to share with you some important resources to help you continue to work comfortably and hopefully pain free!
We’ve broken it down into 5 simple steps:
1. Adjust the seat height to achieve all of the following:
- Shoulders relaxed
- Elbows bent at 90 degrees
- Forearms level on horizontal plane
- Wrists straight
- You can add a cushion to help support your wrists
2. Feet flat on the floor or on a foot rest
- Ensure hips and knees are at 90 degrees
- Thighs parallel with the floor
- Feet well supported
- Try to keep your feet on the floor and avoid resting them on the base of the chair or crossing your legs
3. Adjusting the seat back position:
- In most cases the chair should support the spine in the upright position
- Adjust the lumbar support to fit into the small of your back
- If you don’t have a lumbar support built onto your chair, you can purchase one that you can switch from seat to seat. We sell them at our office.
- You can also use an exercise ball to help strengthen your postural muscles
4. Correct monitor/screen position
- Eyes level with the TOP of the screen
- Distance should be comfortable for reading when sitting upright and close to the desk
- Keep monitor and keyboard front and center to yourself
5. Eliminate awkward neck posture
- A document holder may be used to refer to when typing from printed material
- Never cradle the phone between the neck and the ear
If you have any questions about improving your posture or workstation, let us know at your next appointment!
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