Desk-Based Work Ergonomics: Posture and Pain
How are our postures at work contributing to pain?
At The Osteopaths of Collingwood, we recognise that pain can have multiple causes, but one significant factor often overlooked is the way we sit and position ourselves while working. For many of us, work can account for a third (or more) of our day, and much of that time is spent sitting at a desk. Over time, poor posture combined with inefficient desk setups can lead to neck, shoulder, back, and hip pain. By optimising your workstation ergonomics, you may be able to significantly reduce discomfort and prevent long-term musculoskeletal issues.
When we analyse the ergonomics of a desk worker, we focus on four main areas where small adjustments can make a big difference in minimising pain:
1. Chair: A Foundation for Comfort
How is my chair contributing to my pain?
The chair you sit in plays a pivotal role in your posture and overall comfort. Poor chair ergonomics, particularly during extended sitting, can contribute to pain in your hips, lower back, upper back, and neck. When your chair doesn’t support your body in a neutral, relaxed position, it forces other parts of your body to compensate, leading to muscle strain.
Ideally, your chair should have the following key features:
Height adjustment: Ensuring your feet are flat on the floor and your thighs are parallel to the ground is essential for good posture.
Backrest recline: A chair with adjustable back support (particularly lumbar support) helps maintain the natural curve of your spine.
Seat depth: The seat pan should allow for a small gap (about 2-3 fingers) between the edge of the seat and the back of your knees. This helps prevent pressure on the thighs and improves circulation.
No armrests: Armrests can restrict how close you can sit to your desk, forcing you to reach forward into a slouched posture. Removing or avoiding armrests allows you to sit closer to your workstation and keep your forearms relaxed on your desk.
2. Desk: The Workspace Environment
How does my desk contribute to discomfort?
While it's often harder to modify a desk than a chair, there are still several ways you can optimise your workspace to prevent pain.
Leg room: Ensure there is ample space underneath your desk for your legs. If the space is cramped or obstructed by drawers, it can force you into awkward sitting positions, leading to discomfort. Ideally, your knees should be at a 90-degree angle, and you should be able to sit comfortably without your legs feeling restricted.
Desk height: Your desk should allow you to sit close to it, with your forearms resting comfortably on the surface. If the desk is too high or too low, it can result in raised or rounded shoulders, causing neck and upper back tension.
Standing desks: Standing desks can be a great option, but they aren’t a cure-all. It's important to use them in conjunction with a balanced approach, where you alternate between sitting and standing. Prolonged standing can lead to its own set of issues, such as leg and lower back strain. The goal is to break up long periods of sitting, not replace it entirely.
3. Monitor/Laptop: Eye Level and Neck Relief
How is my monitor setup affecting my neck and shoulders?
Monitor and laptop positioning are often a major factor in developing poor posture. If your screen is poorly positioned, it can force your head and neck into unnatural positions, leading to discomfort and strain over time. To reduce the load on the neck try the following:
Monitor Setup (Single or Multiple): Position your primary monitor directly in front of you, with the top of the screen about 30% above eye level when seated upright to promote a neutral head posture. For dual monitors, if one is used more frequently, place it centrally and the secondary to the side, rotating your body—not just your neck—to view it. If both are used equally, align them in a centered 50/50 split to minimise constant head or body movement and reduce strain.
Laptop Setup: Laptop Setup: Positioning your laptop on a stand so the screen is at or just above eye level will significantly decrease prolonged downward viewing, which can lead to a decrease in neck strain. If you're using the laptop's built-in keyboard, consider switching to an external keyboard and mouse to maintain a more ergonomic typing position and reduce repetitive strain.
4. Keyboard and Mouse: Supporting Your Upper Body
How are my keyboard and mouse setup affecting my pain?
Using a laptop keyboard or a poorly positioned external keyboard can cause your shoulders to round and your wrists to bend at uncomfortable angles, leading to tightness and repetitive strain injuries
External keyboard and mouse: It's highly recommended to use an external keyboard and mouse with a desktop setup. A laptop keyboard forces you to adopt a poor posture by rounding your shoulders and slouching forward.
Keyboard placement: Your keyboard should be placed about 30 cm from the edge of the desk, allowing you to rest your forearms comfortably and keeping your wrists in a neutral position (not bent up or down). Elbows should remain close to your body and form an angle of about 90 degrees when typing.
Mouse placement: The mouse should be placed at the same level as the keyboard, close enough that you don’t need to extend your arm to use it. Your hand should move freely without any strain or awkward positioning of the wrist.
Extra Tips: Simple Changes for Lasting Relief
1. Break up long periods of the same position.
It’s essential to incorporate movement into your routine. Even with the best ergonomics, staying in one position for too long can lead to muscle fatigue and discomfort. To avoid this:
Set reminders: Use an alarm or app to remind yourself to stand up, stretch, and move around every 45 minutes. Even a 1-2 minute break can reduce the risk of strain and stiffness.
Stretch regularly: Incorporate simple stretches into your routine, targeting areas prone to tension like the neck, shoulders, and lower back.
2. Wear glasses if needed to reduce eye strain.
If you wear prescription glasses or reading glasses, make sure they’re part of your daily routine when working at your desk. Not wearing the right eyewear can lead to you leaning in closer to your screen or squinting, both of which can strain your eyes and impact your posture.
3. Adjust your environment regularly.
The ideal ergonomic setup is one that’s tailored to your unique body and work habits. Make small adjustments as needed to ensure your workstation is always optimised for comfort and support.
Written by Julian Patterson (Osteopath)
