3 Tips to Improve Your Desk Setup
As a physical therapist, I have had the opportunity to work with and support office workers in learning how to set up and use their workstations ergonomically for optimal support and comfort. I’d like to share some of the pearls I have learned.
We have all heard the saying, “Everything in moderation.” One may choose to start eating healthier and choose one less dessert at a party or cut back on the size of that favorite mocha latte. Someone with a love of shoes may decide to create a shoe budget to keep spending in moderation. In the same way, moderation also applies to physical activity and body posture. Runners prepare for a race by following a training plan that allows the body to have periods of rest to prevent repetitive injury. With stationary activities, it is just as important to have periods of movement. Designed to move, our bodies feel the impact of lack of movement. Sitting for prolonged periods can lead to reduced blood flow, stiffness, discomfort and fatigue (both mental and physical).
These simple tips will help you moderate stationary activity in order to work healthier and more efficiently in an office setting.
1. Sit Smart:
Seating Choice – office chairs with adjustable height, seat depth and lumbar support offer an individual fit to support the spine and legs.
Showing how to assess seat height, seat depth and lumbar support.
Key Seating Adjustments
Seat Height – choose a height that places the thighs parallel to the floor or slightly higher. This creates a stable base of support. If adjusted too low the hips can become stiff and if adjusted too high one may slide forward and slump.
Seat Depth – adjust to fully support the thighs, but still leave the width of a couple fingers between the front edge of the seat and the back of the knee. This is very important to distribute body weight evenly and not impede blood flow at the back of the knee.
Lumbar Support – adjust to support the curve of the lower back. This not only supports the back but also promotes healthier upper body and leg postures. In some cases, even with an adjustable lumbar support, individuals find they may need more. Rolling up a towel or purchasing an additional lumbar cushion is a simple fix.
2. Be Aligned (With Your Desk/Workstation)
Showing proper alignment with your desk
Desk Height – if able to adjust desk height, adjust so that while typing the forearms are parallel to the floor and wrists are at the same level or slightly lower than the elbows. This will keep the wrist in neutral postures and help reduce the risk for development of carpal tunnel. If the desk height cannot be adjusted, hopefully it is just a little high. To solve this problem, add a footrest and raise the chair. If too low, look for a different desk.
Keep It Close – to prevent leaning forward and slumping as well as unnecessary reaching, adjust the keyboard and mouse to be close to the edge of the desk; adjust monitor(s) to be centered in front of you, about an arm’s length away, and at a comfortable height to view the screen without needing to tip the head up or down.
3. Sit (or Stand) in Moderation
Schedule Movement Breaks – whether it is a sticky note or a phone or calendar reminder, plan to move every hour. A lap around the office, a water refill break, a longer walk during lunch break, a trip to the printer, and even 1-2 minutes of standing and shifting weight or marching in place help break the stationary cycle. If you have an adjustable desk and can stand while you work, remember it is just as important to move and avoid locking in a stationary standing posture for a long time.
Eye Breaks—Remember that our eyes need a break as well. Periodically look away from the computer screen and focus on something else in a different direction. This can reduce eyestrain and related tension headaches.
If our bodies are supported in healthy postures and given opportunities to move, we will reap the benefits of working comfortably with more energy and focus. If you haven’t already, take the time to adjust your office workstation and plan movement every day properly.
Remember to sit smart, be aligned, and of course, everything in moderation!
About the Author: Dr. Renee Anderson, PT, DPT, is heavily involved with our Industrial Medicine program and helps at our clinics in Shawano and Green Bay.
How to Decrease fatigue and reduce stiffness in 5 minutes.
Feeling sluggish or stiff at work?
Try these 5-minute breaktime exercises to boost circulation, reduce fatigue, and alleviate stress!
These short and simple exercises can be done during breaks to relax overworked muscles and activate those not used as often. This will improve your ability to perform your job with focus and reduce aches and pains. Dynamic stretches and postural reversals are critical to this process.
Dynamic stretches held for just 0-5 seconds increase blood flow and improve flexibility and strength.
Postural reversals, done throughout the day, counteract the effects of prolonged postures. Incorporate these exercises into your daily routine and feel the difference immediately!
Dynamic Stretches:
Dynamic stretches assist with restoring physical functioning & flexibility, elevating the core body temperature, increasing circulation, accelerating energy production, and improving speed & strength.
Increased blood flow to your tissues helps delay muscular fatigue.
Perform each exercise until the muscles feel warmed up, avoiding any movements that cause pain.* Progress slowly and always move through a pain-free range. Stop when you feel a gentle pull. They are most effective if they are done a few times per day.
Head Circles - Rotate the head to make circles. Complete in both directions.
Arm Circles - Lift arms away from the body. Move in a circle. Complete both directions.
Wrist Circles - Bend elbows. Move the wrist in a circular direction. Complete in both directions.
Squat-to-Fly: Stand with feet hip-width apart and push hips back as if sitting on a chair. Cross arms in front of your chest. Bend your knees to lower yourself into a squat. Stand up while uncrossing/opening your arms as wide as you can. Squeeze your shoulder blades together.
Toe-Touch to Side-Bend - Stand with feet hip-width apart. Try to touch your toes, and stop when you feel tension. Return to an upright position and lift one arm above your head. Reach to the opposite side. Re-center. Bend towards the toe and then reach towards the opposite side.
Butt Kickers - Stand with feet hip-width apart. Bend your right knee and lift your heel toward your butt. Lower your right leg and do the same on your left side.
Lunges: Stand with your right foot in front and your left foot in back. Move your hips forward while bending your front knee to tolerance. Repeat on the opposite side.
High-Knee with a Twist - Lift knee upwards towards the chest while rotating trunk. Bring opposite elbow to knee at the same time—alternate sides.
This is an example of a program we use for our industrial clients; however, these are great for office workers too!
Postural Reversals:
Postural Reversals involve placing your body in the opposite position or motion. They can be done throughout the day and only take a few seconds to accomplish. Postural reversals are more effective for combating muscular tension from prolonged postures than stretching alone.
If you’re Standing, perform 5 squats every 30 minutes of continuous standing.
If you’re twisting your wrists a lot, draw circles with your wrist for 3-5 reps in each direction.
If you’re gripping a lot, Make a tight fist and then spread your fingers out as wide as possible, returning to the starting position with 3-5 reps total.
If you’re forward-bending a lot, Stand hip-width apart and reach up towards the sky for 5-10 seconds. Slightly bend or curve your spine backward, using your hands to support your lower back as needed.
If you’re Forward Reaching a lot, Stand hip width apart, arms out to the side, elbow bent at 90 degrees into a “Happy Cactus” position, perform 3-5 reps for every 15 minutes of work.
If you’re sitting a lot, stand and complete 25 high knees every 30 minutes of sitting. We can do this in place or march forward.
If you have low back discomfort while seated, arch your back and round your back for 5-10 reps as needed.
You can perform these exercises wherever you have adequate space or surface support, as needed.
Dynamic stretches and postural reversals boost circulation and reduce muscular fatigue. Incorporate these into your daily routine and feel the impact on your physical and mental health.
*Disclaimer: Please note, these exercises are general recommendations. They should not take the place of advice from a medical professional. If you would like a program developed specifically for your or your workforce by one of our physical therapists, occupational therapists or athletic trainers or feel like you could benefit from manual therapy, dry needling or cupping to compliment these exercises, contact us today!—
About the author: Megan is a Physical Therapist Assistant at our Fond du Lac and Ripon Clinics. She is also heavily involved with our Industrial Team. She uses similar exercises to help workers thrive during their workday and prevent injuries for jobs requiring prolonged postures/positions and repetitive work.