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Good office ergonomics can help prevent back and neck pain

If you work in an office on a 8-hour shift sitting in front of a computer craning your neck to see the monitor, hunching your shoulders to reach your keyboard and slouching in our chair, then most likely you must be suffering from neck or back pain. This leads to bad posture and crooked spine which add to the problem. You can easily prevent these by keeping a few things in mind.

Modifying our office ergonomics can go a long way in alleviating you from the perils of neck or back pain. Let’s begin with your work desk

Work-Desk ergonomics

It involves the position of your work desk, your chair, keyboard and the computer screen.

  • The desk height should ideally be upto the height of your elbows while sitting in your chair.
  • If the desk height is too low or too high, it will lead to hunching of your shoulders or stretching your arms which lead to incorrect posture of your spine.
  • Ideally your desk should provide you with plenty of leg room
  • The position of your keyboard should be such that your shoulders are relaxed and elbows at approximately 90 degree angle.
  • The monitor should be placed at about an arm’s length from you. If its too near, you will have to crane your neck; if its too far, you will have to lean forward resulting in incorrect posture.
  • The top of the monitor should be at eye level and perpendicular to your line of sight.

office ergonomics for back pain image courtesy-

Related- Suffering from lower back pain? Physiotherapy can help.


Desk Chair

Your desk chair plays a very crucial part in helping you avoid back and neck pain.

  • Adjust the height of your chair so that your feet rests firmly on the ground with knees not touching the edge of the seat.
  • Position your backrest to provide support to the back in the lumbar region. You can also keep a rolled pillow there for extra support.
  • The armrests should be in a comfortable position to support your arms freely without causing them to hunch.

Apart from these tips, you should sit on your seat no longer than 30 minutes at a stretch. Take a small break to stretch out your legs and back. Following these simple tips during your work day will ensure you pain free living.

At SquareOne Physio, we have a team of experienced physiotherapists who specialize in back and neck pain. If you are suffering from acute pain, feel free to make an appointment for consultation. You can call at 905-232-2202 or make an online appointment here.