By E-Lynn Tan, Physiotherapist
Does your occupation require you to be in front of a screen for long hours? Are you getting neck pain and headaches because of it?
When you sit for a long period, your gluteal muscles, hip flexors and rectus femoris get tight and inactive. After a few hours of sitting, you’d tend to slouch and your pectorals and scalene muscles may start getting sore.
The best way to prevent neck and back pain is to avoid staying in a sustained position.
If you are unsure of what an ideal desk setup should be, have a chat to your physiotherapist at your next appointment. A proper desk setup encourages good posture and prevents exacerbation of pain.
Here are a few desk setup tips:
- Top of monitor at eye level
- Seat needs to be adjusted so that your forearms are resting at a 90 degree angle on the table
- Should not have to reach to use mouse or keyboard
- Feet should be flat on floor
- Knees should be under table
- Back comfortably supported by back of chair
Most people invest in a sit-to-stand desk for their workstation to change positions every 2-3 hours. It also helps to take frequent breaks and to try and stay as active as you can outside of work! Go for a daily walk or join an exercise class! Try to incorporate “accidental” exercises into your day such as using the stairs instead of the lift, or parking just a little bit further from the office to add extra steps to your daily count.
If you’re experiencing poor posture, tension headaches and back pain, don’t put up with it! Make an appointment with a experienced Physiotherapist who will able to do an ergonomic assessment for you, along with treating your pain with joint mobilisations, deep tissue massage, dry needling, postural corrections and specific strengthening exercises.