By Dr. Lisa Smith, PT, DPT

With the increased time spent sitting these days whether for work, school, games or social activities, more people seem to be feeling the effects of sitting. Prolonged sitting is a part of our lives – so what do we do?

Physical ergonomics looks at how to reduce physical strain on the body by adjusting interactions with the environment. There are a few simple changes you can make to your posture and work station that may have a big impact.

Good Posture: Head, Shoulders, Knees and Toes…

To reduce pain while sitting at your desk, it is important to have good posture. Here’s a few tips to make sure head, shoulders, elbows and wrists, low back, hips and knees, and feet are positioned correctly.

Head

• Ears in line with shoulders
• Facing monitor

 Shoulders

• Rolled back and away from ears

Elbows and wrists

• Elbows at 90 degrees and supported by arm rests
• Elbows close to body
• Wrists straight and supported

Low back

• Well supported, maintaining natural curve – consider using a small towel roll to support this curve if lumbar support from your chair doesn’t fit you correctly
• Facing monitor

Hips and knees

• 90 degrees for both
• Keep 2-3 finger-widths between end of chair and back of knees

Feet

• Flat on the floor or supported

Ergonomic Desk Setup for Comfort

It is important to sit properly in your chair, but it is also important to have an ergonomic desk setup for comfort. Every element of your desk setup will impact your comfort.

Monitor positioning

• Arms-length away
• Top of screen to eye level
• Place monitor at 90 degrees from windows to limit glare
• If multiple monitors are used, place them next to each other to limit excessive head movement

Keyboard and mouse

• Place next to each other and at the same height

Other items

• Placed nearby to limit excessive reaching, generally within 18-20 inches

Desk

• Sufficient height to allow legs underneath

Break Up Your Sitting Time

We know that prolonged sitting, no matter what position you are in can be hard on your body – neck, back, knees, etc. The best thing for you, physically and mentally, is to break up your sitting time with “movement snacks.” You should aim to change positions every 45-60 minutes. Consider setting a timer on your phone or computer to remind yourself. This can be as simple as switching between sitting and standing, if you have that capability. Make sure your standing desk setup looks similar to how it does in sitting. If you are new to using a standing desk, don’t immediately begin standing all day. Your body is not prepared for that. If you don’t have a standing desk or even if you do, certain stretches and movements can help break up your prolonged sitting. Try to do these hourly.

5 Exercise You Can Do in Your Office

The following 5 exercises work your body into position opposite to those you are likely to spend most of your day

Cervical retraction

• Tip your chin down so it is parallel to the ground and pull head back slightly, holding for 3 seconds, 10 times

Forearm stretch

• Stretch your arm out in front of you
• Point your fingers down until you feel a stretch
• Use the other hand to gently pull; hold this position for 5 seconds
• Point your fingers toward the ceiling until you feel a stretch
• Use the other hand to gently pull; hold this position for 5 seconds
• Repeat this stretch two times each direction.

Wall angels

• Head as close to the wall as you can get it without tilting your head back
• Tighten your core to limit excessive arch in low back
• Raise your arms out to the side with your elbows bent to 90 degrees, and rest them against the wall, if able.
• Slowly slide your arms straight up the wall, then lower them back to the starting position and repeat 10 times
• Don’t shrug your shoulders
• Should feel a stretch in the front of your chest

Standing hip flexor stretch

• Place one foot in front of the other, standing up tall
• Squeeze your glutes together to bring your hips forward
• Hold for 30 seconds, 3 times with each leg behind you
• Should feel a stretch in the front of your thigh of the leg behind you

Heel raises

• Holding onto desk, raise up onto your toes and slowly lower down
• Repeat 15 times

🩺 Still Have Pain? Talk to Your Physical Therapist

Have specific pain with sitting that isn’t resolving with these tips? Come see our therapists at Optimal Physical Therapy. We are equipped to help analyze your work station and target your routine to get you back to working pain and distraction-free!

Call or Text 920-648-2400 to get in touch with us!