Pain Prevention - Simple Tips While Working Behind the Desk

Many of us sit and type for hours and hours during the day. I wonder how many of you experience back or neck stiffness/achiness? There are simple exercises and tips you can do to prevent these issues.

1. Proper Sitting Posture- Make sure your chair is comfortable and has back support. When you are sitting, make sure your buttocks touches the back of the chair, your knees are positioned below your hips, and sustain your arch in your back. If you feel like there isn't enough support or if you feel like you are slouching, roll up a towel and place it in the arch of your lower back. Make sure your feet are fully supported on the floor or on a footrest and avoid crossing legs.

2. Take frequent breaks- (30 seconds to 1 minute) That means get out of the chair, stand up and stretch. Do back bends, stretch your arms out, raise them to the sky. Do this every 20-40 minutes.

3. Use an earpiece if you are answering phones. This will save the stress on your neck. An earpiece or a boom, costs 25 bucks or less and you should have one if you are answering phones.

4. Turn with your whole body instead or twisting your neck or trunk when looking or reaching for paper work. Your computer and keyboard should be directly in front of your body. You should not be looking to the right or left when typing.

5. When typing- your wrists should be neutral- Make sure your wrists are not positioned too high or too low. You should use a wrist pad at the bottom of the keyboard and also have a mouse pad with a wrist pad support. This will help keep the wrists more relaxed and in more of a neutral position.

6. Anatomical Position - (do every hour) Stand with feet shoulder width apart, tighten your abdominals, Turn the palms of your hands forward with arms parallel to your trunk. Bring your shoulders blades back and downward toward ribs, and gently bring head straight back over your shoulders. Hold this position for 15-20 seconds and repeat 3 times.

Remember, our bodies are not trained to do any activity that is sustained over a 8-10 hour workday. Especially, when we are sitting performing desk-work. Always change positions frequently and get out of your chair when you can.

Happy Friday and have a great weekend everyone!!

Best Regards,


Mike Marino, PT, MSPT
South Jersey Physical Therapy
499 Beckett Road, Suite 100
Swedesboro, NJ 08085