When looking for a reason for your aches and pains, your osteopath will consider the daily demands on your body. If you sit at a desk for 8 hours a day, 5 days a week, there’s a good opportunity for your ergonomics to have an effect on your body.
There is no “one size fits all” with ergonomics, but there is some general guidance. The good news is that you don’t need the most expensive chair or even a dedicated desk- you can adapt your dining table if that suits you better.
Screens and Ergonomics
No one is perfectly symmetrical, but it’s a good idea to support yourself by encouraging symmetry in your workspace. Second (or even third) screens are commonplace in home and office settings. If you use both screens equally, they should be equally distributed across your space. But if your second screen is seldom used, it might be more appropriate to have your main screen right in front of you, and the second out of the way.
As a general rule, keep the tops of your screens level with your eyes.
The Perfect Chair
You could spend thousands on an “ergonomic” chair, and still suffer if it’s not the right shape for you. A chair that will be comfortable for the largest number of people is a chair with lots of moving parts. As a minimum, most people will need:
- a seat at an adjustable height
- armrests that move up and down
- adjustable headrest height for high backed chairs
Armrests
Armrests are useful for taking the strain out of your shoulders, but only if they’re at the right height. Although it’s annoying when you come to tuck your chair in, the ideal height is for the tops of the armrests to be flush with the top of the desk. This allows the chair to support your elbows, and the desk to support your forearms. Go for a chair with adjustable height armrests to make sure you get the height right, and to allow you to drop the arms to tuck your chair in.
Half length armrests are ideal, as they can support the elbows without pushing you too far from your desk.
Foot Support
If, with your chair set up at the right height for your table and body, your feet don’t rest comfortably on the floor, you might need some sort of foot support. This doesn’t have to be anything fancy- even a cardboard box will do.
Your feet should rest as a height that allows your hips and knees to sit at just over 90°. Avoid letting your legs dangle, as that can lead to muscular tension as you stop yourself from slipping off the seat. If you’re working at a bar stool, this can work too as long as the foot rest keeps you at those rough degrees and you feel supported.
The Elusive “Perfect Posture”
Patients often come in and remark that they have “bad posture”. But the truth is, even if you had the “perfect” posture, you’d still ache after sitting in it for eight hours a day. You might find that cycling through a range of “bad” postures is more comfortable, as it gives your muscles and joints a chance to rest.
Controversial Ergonomic Products
Mouse mats with wrist supports might sound like a good idea, but in the best case scenario they should be unnecessary or even restrictive. In the worst case, the added pressure to the front of the wrist could be a risk factor for carpal tunnel syndrome.
Standing desks can be a really good idea, but transitioning to standing can cause some aches and pains. Desks with the functionality for standing and sitting are ideal, as they give you the chance to build up your standing gradually. However, you’ll need to make sure that your set up works as well for you while standing as it does sitting. If your shoulders are getting tense without armrests while standing, something might need readjusting. Your osteopath can advise you here, and identify any underlying problems that might be contributing to your aches and pains.
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