15 Feb How your desk job is affecting your posture

Do you ever find yourself sitting upright as soon as you sit at your desk, but as the seconds, minutes, and hours drag on your back is hunched over and you’re leaning into the laptop screen? You might want to re-think your sitting posture and the ergonomics of your work environment. A study by Borhany (2018) shows that prolonged working on the computer for more than three hours per day led to symptoms of back pain and headaches in 150 office workers aged 18-50 years old. In our practice we see a lot of patients with postural issues stemming from poor sitting posture at work. It often results in rounded shoulders, a forward neck, scoliosis, back pain, and tension headaches. 

However, the back is not the only cause for concern with bad sitting posture. Eye strain from sitting too close to the laptop screen can lead to headaches, neck and shoulder stiffness, and eventually spasms and cramps (Seong Chin, 2018). My job as a Biokineticist is to strengthen the correct muscles that aid in maintaining correct posture as well as guide you through the correct sitting posture. So, how do you correct your sitting posture? You want to sit upright with your shoulders back and your buttocks against the chair. Your knees should be at hip level or slightly lower, you can adjust your chair height to help with this. Hands should be placed at or below elbow level, and the wrists should be straight. Your arms should be bent in an L shape.  Keep your feet flat on the floor or use a footrest if your chair or desk is too high. https://www.chatelaine.com/home-decor/home-office-ergonomics-faq/

How to improve work ergonomics? To start, make sure your screen is at eye level, and roughly an arm’s length away so that you are not straining your neck. Have key objects within reach to avoid compromising your posture. Another important aspect to consider is screen brightness as it can often lead to headaches. It may be worthwhile investing in a good ergonomic chair or standing desk if you know you spend a lot time sitting at a desk. Lastly, take regular breaks (every 30-60min of sitting) from the seated position to keep your body mobile. 

References:

Borhany, T., Shahid, E., Siddique, W. and Ali, H., 2018. Musculoskeletal problems in frequent computer and internet users. Journal of Family Medicine and Primary Care, 7(2), p.337.

Chin.S., 2018. Visual vertigo: Vertigo of oculomotor origin. Medical Hypotheses, 116, pp.84-95. 

Gao, R., 2021. Basic Ergonomics For Your Home Office. [image] Availlable at: https://www.chatelaine.com/home-decor/home-office-ergonomics-faq/> [Accessed 8 February 2021].