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Reducing Neck Pain at Work

Pilates In The Grove / Health  / Reducing Neck Pain at Work

Reducing Neck Pain at Work

If you spend a lot of your day at a desk, proper workstation setup is extremely important!  Sitting in poor posture and alignment for hours at a time can really set you up for biomechanical imbalances and therefore INJURIES!  Below is a list of key things to look at to ensure proper setup of your workstation. (As always, if you’re still not 100% sure, consult a Physical Therapist, who can guide you through the details).

Basic workstation setup.

  • Feet flat on the floor
  • Knees and hips at 90 degrees (give or take a few degrees)
  • Sit all the way back into the chair, so your tush is up against the seat back
  • Stack your spine up against the seat back
  • Your arms should rest comfortably by your side w/ your elbows at 90 degrees (give or take a few degrees)… this may mean that you have to raise or lower your chair for your elbows to be in the correct position… if raising your seat means your feet are dangling, just place a step stool under them
  • The computer monitor should be at roughly eye level or about 10 degrees down from eye level – this is to ensure proper neck mechanics
  • Ideally, the monitor should be about an arm’s length away

As we stated before, this is a very basic list of important items, but every workstation is different and may require more details.  This is definitely a good place to start to save your neck and back any potential stress!

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