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.
To set up your desk we recommend you follow these simple guidelines – though of course, it should be comfortable:
- Make sure your feet are flat on the floor
- Push your bottom all the way to the back of the chair
- Move the mouse and keyboard close to you – with no obstructions in the way
- 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
- 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.