Setting up your desk correctly

In a previous blog we looked at some  of the problems that can arise from sitting at a desk for long periods of time – putting our bodies in an unnatural position that we’re simply not designed for.

The last blog looked at dealing with the problems – but what about stopping them early and getting your office set up properly?

One option is to invest in an expensive chair, but while these can help they’re not a magic solution to all of your posture troubles. Plus it’s easy to spend a lot of money on a chair that results in missing the other issues.

The fact is, no matter how good your chair or your desk set-up, we’re just not designed to sit still at a desk for long periods of time. This means you’re overloading certain anatomical structures such as discs, joints or muscles.

What’s key is to move frequently – at least once an hour. One option is to simply walk to the nearest (or slightly further) kettle and make yourself a tea or do these rotations for around a minute for every hour that you’re sat down.

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To set up your desk we recommend you follow these simple guidelines –  though of course, it should be comfortable:

  1. Make sure your feet are flat on the floor
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  3. Push your bottom all the way to the back of the chair
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  5. Move the mouse and keyboard close to you – with no obstructions in the way
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  7. Set the height of your chair and desk so that when you type, your elbows are somewhere between 95-100 degrees extended, with your shoulders relaxed
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  9. Keep your chin slightly tucked in – not poking forwards

 
 
 
 

If you’re still suffering from back or neck pain then have a look at our other blog for some simple stretches you can try at home, or even consider a sports massage. Despite the name suggesting it’s only something for athletes, sports massage can make a big difference to desk-workers.

 

 

 

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