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Article published in the Pulse magazine by Dr. Jonathan Grendelmeier Approximately 70% of all work done is performed seated or at work stations. Chiropractors have long recognised the correlation between poor work posture and a variety of painful and disabling syndromes such as back pain, migraine and tension as well as cluster headaches, elbow, forearm, and shoulder pain, neck stiffness and spasms. Height and chair position Your chair should provide comfort and support to your body. Check your chair to take advantage of all its adjustment features. Adjust your vertical seat height so that when you are sitting erect your feet rest flat on the floor and knees and ankles are flexed at ninety degrees.
The lumbar support should fit firmly into the small of your back depending on your arc of the lower spine you may do well with a folded towel or pillow to give you extra support between your spine and the lumbar support. Armrests can be very valuable in helping your work posture. If you currently do not have armrests on your office chair you may consider requesting this. Desk height The top of the desk should be around two inches lower than the level with your forearms and wrists when you are sitting fully upright with your elbows flexed at ninety degrees. Your upper arms should remain relaxed and parallel with the upper body. Your monitor should be positioned approximately at arm’s length from where you are seated and the upper portion should be at eye level. Tilt and rotate the monitor for optimal postural comfort and to eliminate glare.
The keyboard should be positioned just below your wrists and hands. The keyboard position needs to be right in front of you where your plate would be if eating. Preventing eyestrain Your computer should be the brightest object in the room so that dimming overhead lights will reduce glare and prevent eye strain. Incandescent lights are better than fluorescent lights. Adjust the computer’s screen brightness so that you have to strain just lightly to read the text on the screen.
Reducing screen glare Position the monitor to eliminate any reflected glare from nearby glass pictures or windows and mirrors. If you wear glasses be sure that they are the correct lenses for your distance from the screen. If you wear bifocals ask your optician about wearing glasses without bifocals that you can use at your PC. Simple eye exercises Every ten minutes or so take a moment to look to your right, then left, then up and down. Repeat several times. Close your eyes tightly for a second or two and let them relax whilst closed. Periodically close your hand into a fist and with your folded index finger massage deeply around your closed eyes. This can be very soothing.