4 tips from an Osteopath to reduce desk-related aches and pains

Are you one of the 80% of desk workers that suffer from arm, neck or shoulder pain due to a ‘workstation’ that is not fitted to you? Here are my tips for how to ease those aches and pains:

Tip 1 – Get set

When you sit on your work chair at that start of the work day –check if is it fitted to you, especially if you are hot-desking or part-time at the desk. It is the most important piece of equipment in your workday.

Tip 2 – Posture check

• Start with your chair – does the chair back fit into the curve of your lower back?
• When you have done this check that your feet are flat on the floor, if not try a footrest
• Adjust your chair and monitor so that the top of your monitor is level with your eyes
• Bend your elbows to 90 degrees with shoulders relaxed and dropped
• Then the underside of your fingers should be just over the keys, as if you were playing a piano

Tip 3 – Give yourself a break

Its hard to tear yourself away from some work when you are on a roll, but getting out of your chair every 30 minutes will decrease the aches and pains. So set your calendar or watch to remind you to get up regularly.

Tip 4 – Motion is Lotion

When you adjust your position and walk around, you prevent the muscles from overstrain. So just getting up for a drink or taking a comfort break can help.