To start, Ergonomics is the study of individuals in their workplace in which workplaces are designed to fit individuals who use them. This aims to improve the environment to minimize the risk of injury.
Since the pandemic, many more individuals around the world began working from home and at desks/computers not realizing they have been sitting in a poor position for several hours a day and multiple days a week. Walking around and standing up in a typical office setting has decreased due to being in the comfort of our homes. As a result, muscle imbalances leading to strains and poor circulation to joints and muscles are occurring more frequent.
Common effects and symptoms from poor posture/ergonomics at a desk:
- Rounded shoulders
- Pectoralis major/minor muscle tightness
- Neck pain/tightness
- Back pain/tightness
- Forward head
- Headaches
- Kyphosis (hunched back)
- Carpal tunnel syndrome
Tips to decrease symptoms and improve posture sitting at a desk during work:
- Shoulders completely relaxed and not raised
- Head balanced directly over spine
- Elbows bent around 90 degrees tucked in close to body
- Entire back in contact with backrest
- if chair does not provide this, add a lumbar support pillow or towel to the lumbar spine to maintain the natural curvature of spine
- Lower desk or keyboard tray to just below elbow height
- Wrist should be positioned in neutral and not in a flexed or extended position
- Seat height adjusted so feet do not dangle, this includes:
- feet flat on the floor or foot stool beneath feet to keep knees at 90 degrees
- Monitor directly in front and height slightly below eye level
- Be mindful to take “microbreaks” every 20-30 minutes including stretching, standing, or walking to relieve pain, decrease tightness, and improve overall comfort.
How can Physical Therapy help if symptoms do not resolve or worsen?
- Strengthen weakened muscles
- Increase neck and back mobility with stretching
- Provide manual techniques to reduce discomfort
- Provide postural reeducation
By Natalie Perez, PTA
