Like many, you work in front of a computer 40-50 hours each week. Work has you stressed, tired, and leaves you no time to exercise. Chances are, at the end of each working day, you have neck and back pain and stiffness. It may seem too good to be true, but an ergonomic workstation can help you relieve the negative symptoms of long hours spent working at a desk.
A proper ergonomic workstation will alleviate tension in your neck and back and proper alignment of your spine can help you rest better as well as work better. Over time, your overall wellness can improve so you feel less tense and more energized.
Here’s how to set up your workstation.
Have an adjustable chair with a roller or some form of lumbar support.
Remember the 90/90/90 rule:
- Knees bent 90°, with feet flat on the ground.
- Hips 90° relative to the spine.
- Shoulders fully relaxed.
- Elbows bent about 90°, forearm rests optional.
The computer screen needs to be directly in front of you, with your eyes level with the top 1/3 of the screen. Maintain proper head and neck posture, with your chin tucked. The mouse pad should be close to the keyboard. Remember not to hold your phone between your ear and shoulder.
Every 20-30 minutes, stand up and walk around, and stretch your arms.
It’s always important to stretch for a few minutes each day. Someone in a sedentary job needs to stretch hamstrings, hip muscles, and upper back muscles routinely. Try to incorporate an aerobic exercise routine 3 times a week for 30 minutes at a time. Strengthening your back muscles or losing excess weight can help you keep better posture and avoid pain or stiffness.
These modifications can help alleviate negative symptoms of your work day and improve overall health.
New York Bone and Joint Specialists is a top rated, private Orthopedic and Sports Medicine practice with locations in New York City, Hoboken, and Englewood, NJ. The Orthopedic Surgery, Sports Medicine, Physical Medicine & Rehabilitation, and Pain Management specialists routinely perform surgical and non-surgical treatments for professional athletes from across the United States.