Tips for Desk Workers - Ryde Natural Health Clinic

Are you a desk worker, or suffer from neck or back pain?

By Physiotherapist Isabel Armsworth

A common complaint of office workers is feeling stiff and tight in their back and neck after long hours sitting at their desk. Having a good desk set-up is not only important for the prevention of neck & back pain, but also improves focus and efficiency. In the following blog, Physiotherapist Isabel Armsworth discusses some steps you can take to improve your workplace set-up, as well as explains 3 easy stretches you can do from the comfort of your desk to improve your pain.

What are the steps for a good workplace set-up?

1. Adjust the back of the chair up or down until in a comfortable position.

2. Tilt the back rest forward or back until you are in an upright but comfortable position

When sitting at your desk, tilt the back rest forward or back until you are in an upright but comfortable position

3. Bring chair all the way into the desk so that your stomach is touching the desk whilst your back is supported by the chair.

4. Raise or lower height of the chair so that your elbows are at a right angle when they are on the desk and below your shoulders. If your feet no longer reach the floor, use a foot rest.

For the best sitting position, bring chair all the way into the desk so that your stomach is touching the desk whilst your back is supported by the chair.

5. Bring your mouse and keyboard towards you, so that your elbows remain under your shoulders and you do not have to lean forward to reach them.

6. Move your screen up or down so the top of the screen is at eye level.

7. Adjust your screen forward or back so the screen is an arm’s length away with a fist when your back is supported on the chair.

When at your desk, bring your mouse and keyboard towards you, so that your elbows remain under your shoulders and you do not have to lean forward to reach them.

What are the stretches I can do from my desk?

Neck Stretch:

Sit with your back supported.
Keeping your head facing forward, slowly tilt your ear towards your shoulder.
Stop when you feel a gentle stretch in your neck, just below your ear. Hold for 20 seconds and then slowly move to the other side.’

Upper Back Rotation Stretch:

Sit on the edge of your desk chair.
Turn your body one direction, and grab onto the back of the chair until you feel a stretch in your upper back.
Hold for 20-30 seconds, and then turn the opposite direction.

Seated Lower Back Stretch:

Whilst sitting in your chair, bend forward and wrap your arms around the back of your legs.
Gently pull your body towards your legs until you feel a stretch in your lower back.
Hold for 20 secs, then repeat.

To stretch your lower back while sitting in your chair, bend forward and wrap your arms around the back of your legs.

Where can I find out more about Physiotherapist Isabel Armsworth?

In this picture, North Ryde Physiotherapist Isabel Armsworth is demonstrating how neck pain can often be associated with your work place set up . For more information on Isabel and Physiotherapy here at Ryde Natural Health Clinic, or to book an appointment, call RNHC Reception on (02) 9878 5021, or head to https://rydenaturalhealthclinic.com.au/services/physiotherapy-north-ryde/.