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Office Posture - sore back

  • 12-03-2006 11:12am
    #1
    phils
    Closed Accounts Posts: 3 ✭


    :confused: Hi, I'm not sure that this is the correct forum but those interested in fitness may have an idea on this...

    Like many of you I spend most of my weekday sitting behind a desk, trying on a keyboard and staring at a PC screen. Over tha last 2 - 3 years I've started to experience upper back, shoulder and neck pain. I've tried to address this by raising the height of my screen to eye level and tilting my seat forward to try and straighten my back but its having very little effect.

    Does anyone have any suggestions on how to address this ?


Comments

  • #2
    Reyman
    Registered Users, Registered Users 2 Posts: 1,297 ✭✭✭Reyman


    Simple answer - stop spending so much time on a PC. Certainly not more than 3 hours a day. Laptops are a particular problem because you're bent forward all the time

    Raise the centre of screen to eye level (or lower the seat) so that your neck is not constantly bent forward.

    Take frequent breaks from the PC - definitely every hour. Strengthen your neck using isometric exercises and stretch it (gently at first) about 4 times a week.
    Careful on the stretching, the neck is quite sensitive to sudden movements or stress.
    All of that should help a lot.


  • #3
    t-ha
    Registered Users, Registered Users 2 Posts: 1,479 ✭✭✭t-ha


    phils wrote:
    :confused: Hi, I'm not sure that this is the correct forum but those interested in fitness may have an idea on this...

    Like many of you I spend most of my weekday sitting behind a desk, trying on a keyboard and staring at a PC screen. Over tha last 2 - 3 years I've started to experience upper back, shoulder and neck pain. I've tried to address this by raising the height of my screen to eye level and tilting my seat forward to try and straighten my back but its having very little effect.

    Does anyone have any suggestions on how to address this ?
    Adjusting the height of your screen and chair is a good idea. Also, make sure your butt is right back in the chair, i.e. don't slouch at all. Your lower back should be engaged (as in, not tense so much, but having to hold you up). If necessary you may want to roll up your jumper and stick it down behind your lower back. Also, keep your chest out and your shoulders retracted.

    Don't sit there for hours without getting up and walking around for a few minutes.


  • #4
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    If you google "ergonomics" you will find lots of info on the best way to sit at your desk, there are many factors including the positioning of your keyboard and your phone.

    Where I work, we get reviewed by an ergonomics expert once a year, it really works. If you work for a company, they may have a policy as part of their health & safety, no harm in asking.


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