Reducing Back Discomfort Caused By Desk Jobs
- Posted in
- Office Ergonomics
If your job involves a lot of time sitting at a desk in front of a computer, you might be putting yourself at risk for back pain. Some simple changes can help.
Adjust Your Chair
When you’re looking for an office chair, make sure you pick one that is adjustable in many ways. Simply sitting in a chair puts pressure on your back, shoulders, legs, and arms. Try to avoid hunching over. Sitting up straight can really help your back.
Make sure your chair is at the right height for your desk. Different heights are appropriate for different people. One size does not fit all.
Sit as close to your desk as you can and put your hands on your desk. Your elbows should be at a 90-degree angle. If they aren’t, adjust your chair up or down. The armrests should allow your arms to lift slightly at your shoulders to take some of the pressure off your upper spine and shoulders.
To check for height, your thighs should be tilting slightly downward. Can you put your fingers under your thighs at the edge of your chair? If you can’t, consider using a footrest. If there is too much of a gap, you might need to raise both your chair and your work surface.
Next, put a clenched fist between your calf and the front of the office chair while you’re sitting against the back rest. If you can’t do this, the chair is too deep. A pillow can help with this if it is too tight.
Lower back support is important in any office chair. While sitting back in the chair, you should feel support for your lower back that causes it to arch slightly.
Position Your Equipment
Where you put things on your desk makes a huge difference. Position your monitor, keyboard, and mouse correctly.
To correctly position your monitor, try this. Close your eyes at your desk with your head facing your monitor. When you open your eyes, you should be looking at the center of your screen. If you aren’t, change the position of your monitor. The monitor should also be about an arm’s length away.
If you’re using a laptop, the smaller screen will probably make you hunch over to see it. Be aware of this and try to adjust your posture and try not to bend too much.
Your keyboard should be directly in front of you and your mouse should be close by. You don’t want to twist or reach too far to click the mouse.
Don’t cradle your work phone with your neck. If you need to have longer conversations, consider using a headset or speakerphone. Make sure to take breaks every-so-often. At least once an hour, get up to walk around or do some exercises like shoulder rolls or squats.
If you need to find some new office furniture that can help ease or prevent your back pain, the professionals at Beaux-Arts Group can help. We have the knowledge and experience to make sure you get what you need within your budget. Contact us today.