Fix The Way You Sit At Your Desk

Apr 3, 2023 6:09:02 PM | Renew Fix The Way You Sit At Your Desk

Studies show that we are sitting more than we have ever before. Get tips from our physiotherapist on how to prevent back pain and bad posture.

The number of people working from home has significantly increased in the last few years. A recent article posted in Medscape explained that people working from home are sitting longer than those working in an office. With all of the time spent sitting at a desk, whether you are working remotely or not, it is crucial to think about the position you are sitting in. Think about it. If you work 8 hours a day at a desk, you sit at least 50% of your waking hours. It's time to reconsider how you are sitting!

Here are a couple of suggestions for putting yourself in a better position to decrease your risk of low back, neck, or shoulder pain:

Adjust your chair
If your chair is too low to the ground, your hips will be forced into a position that will cause your lower back to flex and increase your risk of lower back pain. Try increasing the height of your chair to allow your low back to rest in a more neutral position. 

Position your monitor at the right height
Often our computer screen is placed so that we are forced to look down, which causes strain on your neck. Try raising your monitor, so the top of your screen is at eye level. If your monitor is not adjustable, you could try placing it on top of a few books to raise it.

Keep your keyboard and mouse at the right height
Place your keyboard and mouse at a comfortable height where your elbows are resting at a 90-degree angle. Your wrists should be straight, and your shoulders should be relaxed. If your keyboard is too high or low, you must raise or lower your shoulders, causing strain and discomfort.

Take breaks and stretch
No matter how comfortable your desk setup is, taking breaks and stretching regularly is essential. Sitting in the same position for extended periods can cause stiffness and muscle tension. Stand up, stretch, and take a short walk to increase blood flow and reduce muscle tension. 

If you are experiencing low back pain, neck pain, or any other discomfort when sitting at your desk, book a visit with a Renew Physiotherapist near you! We can help provide individualized suggestions to help you get back to feeling your best. 

Diagram of bad and good ways to work at a desk

Image from:

Nikki O'Neill

Written By: Nikki O'Neill