So many people are visiting our Chiropractic clinic with neck and back pain following months of working from home. One of the first things we ask is ‘how is your desk setup’.
We love helping people with back pain relief; however, it’s important to establish the cause of your pain, otherwise you enter a vicious cycle. We can help you accelerate your recovery but returning to a poor desk setup isn’t going to help.
Pain –> Identify cause –> Treatment –> Remove cause –> Continue to treat to correct malfunction –> Optimal recovery
Working prolonged hours at a desk often doesn’t help however there are a few things you can do to help yourself. Here are a few top tips on desk setup that don’t have to cost the earth.
Act now with our top desk setup tips
Top of laptop screen level with your eyes – Use a box or hardback book to elevate
(If you’ve elevated your laptop you must get an additional keyboard and mouse to prevent wrist, elbow or shoulder strain)
Check your elbows are at 90 degrees when using your keyboard – lift or lower your seat to achieve this (alternatively you can lift or lower your desk)
Elbows and upper arm should be tucked at your side in line with your trunk
Sit back against the backrest of your chair (do not sit on a bench or backless chair)
Use a rolled up towel to support your lower backs natural curve – This will promote neutral spine
Footrest – Don’t let your legs dangle, they should be flat on the floor (You can improvise with a small box or a hardback book)
Today’s question is ‘How to improve your desk posture?’
Our West Wickham Chiropractor, Karen, is noticing an influx of postural related pain. It look likely this is linked to more people working from home without the correct workstation setup. As with many injuries establishing the cause, removing it is key to promoting healing. This in tern usually results in reduced pain levels and increased range of motion.