For the majority of people, a typical day consists of many hours in a seated position. Whether it be at an office desk, driving, or in front of the t.v, many of us will spend up to 70% of our day sitting. With most of us now operating from home during the Covid – 19 crisis, work station set up has never been more important.
Recent evidence has revealed that the majority of musculoskeletal problems are linked to a sedentary lifestyle. Such habits can also have implications on the respiratory system affecting mobility of the chest and diaphragm. Neck pain, thoracic aches, headaches and pain radiating down the arms are all symptoms associated with poor posture. Prolonged periods of time in a slumped position can lead to irreversible curvatures of the cervical and thoracic spine. Small adjustments to your work station set up can vastly decrease your chances of developing such pain syndromes.The following tips will help ensure you maintain correct posture during your work day and more.
1- Keep your monitor at arms length from your eyes.
2- Keep the top line of your screen text at eye level.
3- Keep wrists straight.
4- Keep hands at or below elbow level.
5- Keep keyboard and mouse towards you, to prevent forward lean.
6- Feet should be flat on floor or on a step.
7- Adjust chair height to maintain knees at 90 degrees.
8- Sit back into chair: Use a lumbar support if not provided by seat itself.
For more advice on posture related injuries, call Bryan at Dunboyne Physiotherapy clinic on 01- 5240496.