Osteopaths For Industry

Subscribe to our email newsletter

020 8398 9522

admin@ofi.co.uk

  • Manual Handling training
    • …for employees
    • …for trainers/instructors
    • …online training
    • …risk assessment
    • Manual Handling FAQ
  • People Moving & Handling training
    • …for employees
    • …for trainers/instructors
    • …online training
    • …risk assessment
    • People Moving & Handling FAQ
  • Display Screen Equipment
    • DSE Assessor Training
    • Online DSE training
    • FREE TRIAL of our Online DSE Assessment Tool
    • On-site DSE training
    • DSE regulations FAQ
  • Online Training
    • …for Manual Handling
    • …for People Moving & Handling
    • …for Display Screen Equipment
    • Educational Wellbeing Talks and Webinars
  • Ergonomics
    • Ergonomic Awareness training
    • Ergonomic Workplace Assessment
  • About OFI
    • Contact Us
    • Our Clients
  • Blog
  • Shop
    • Imitation Model Spine
    • Training Products & Materials
    • Manual Handling Instructor training courses
    • MY SHOPPING BASKET

January 23, 2014 By Laurence Jones 1 Comment

How to reduce desk-related aches and pains

Woman with neck pain sitting at a computer

Are you one of the silent majority of desk workers that suffer from some form of arm, neck, shoulder or back pain due to a ‘workstation’ that is not correctly fitted to you? You would not start driving a car without first adjusting the seat and mirrors to give a comfortable fit, so why don’t we take the same approach when we take a seat at our desk? After all, you’re likely to be sitting at your desk for a considerable period of time.

Why not see if you can make a positive change to your comfort and posture, which will hopefully lead to a reduction in desk-related aches and pains.

Follow these simple steps and then download our free “At-Your-Desk Stretches” pamphlet.

Tip 1 – Get set for your day

  • My first tip is not practical advice, but a plea to change your habits! Get in the habit of thinking about your posture and the setup of your workstation area every single time you sit down at a desk. It takes less than one minute to do – no time at all compared to the hours that you spend sitting down at work.

Tip 2 – Check your posture

Man sitting a desk with chair at the correct height

  • Start with your chair – does the backrest (lumbar support) fit into the curve of your lower back? Adjust the backrest height so that it does.
  • Adjust your chair height and computer screen height so that the top of your screen is level with your eyes.
  • When you have done this, check that your feet are able to be placed flat on the floor. If they can’t reach the floor fully, you will need a footrest.
  • If your chair has arm-rests, their height should be adjusted so that your elbows and forearms can only just rest upon them lightly. A common mistake is for people to have arm-rests set too high, which causes the shoulders to be hunched up.

Tip 3 – Organise your desk

Picture showing where frequently used items should be positioned on an office desk.

  • Your computer monitor should be directly in front of you. If you need to twist your body or neck, then you with need to move the screen or your chair!
  • Your keyboard should be directly in front of your and positioned about 10cm from the edge of your desk. Your mouse should be positioned next to the keyboard. If you have to reach forward when using the mouse, then it’s too far away.
  • Frequently used items should be placed closer to you, so that you do not have to reach in order to use them. Less frequently used items can be placed further away.
  • Your phone should be positioned on the same side as your dominant hand. If you find that you have to reach across yourself or across your keyboard when answering the phone, then it’s on the wrong side!
  • If you use a telephone handset regularly, consider the use of a hands-free kit. Never clutch the phone between your ear and shoulder!

Tip 4 – Give yourself screen breaks

Sign post with caption "take a break"

  • It’s hard to tear yourself away from work when you’re on a roll, but prolonged sitting and staring at your screen is not good for your body or your eyes.
  • Aim to give yourself at least a 5 minute screen break every hour. That doesn’t mean you’ve got to stop working – just try to find another activity that gets you on your feet and gives you a quick break from the computer.

Tip 5 – Motion is Lotion!

Lady sitting at work desk with arms stretched in the air.

  • Sitting down all day at your desk is not going to do you any favours, health wise, but we understand that that is the reality for many office workers. If you can’t get up and get out-and-about, then why not try some stretch exercises at your desk.
  • Stretching is a low impact method of exercise which increases blood flow, flexibility, tone and your general performance – both physically and mentally.

 

Download our free Stretching Cards

We’ve developed a series of simple at-your-desk stretches. Perform these stretches a couple of times a day, and see how much better your feel in a few weeks’ time.

Free download of the at-your-desk stretching cards.

Filed Under: Workstation Safety & DSE Training

About Laurence Jones

Laurence Jones is a Manual Handling Training Instructor for Osteopaths For Industry, as well as a qualified and experienced Osteopath.

Share Your Comments & Feedback: Cancel reply

You can post anonymously or you may log in. Your email address will not be published or shared.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

More Manual Handling links

  • What is Manual Handling?
  • Manual Handling Operations 1992
  • Our Manual Handling FAQs
  • Manual Handling Certification [FAQ]
  • Manual Handling Case Study: Bank

More People Handling links

  • What is People Moving & Handling?
  • Our Moving & Handling FAQs
  • Moving & Handling Certificate [FAQ]
  • Case Study: Essex

More DSE Workstation links

  • Find out about our Online DSE Assessment tool & take a FREE TRIAL
  • Take a FREE TRIAL of our Online DSE Assessment Tool
  • DSE Regulations and FAQs
  • Workstation Safety advice and tips

More ‘About Us’ links

  • About Us submenu item1
  • About Us submenu item2
  • About Us submenu item3

Discover more from our Blog – select a category

  • Anatomy
  • Manual Handling
  • People Moving & Handling
  • Risk Assessment/Management
  • Training methods
  • Workstation & DSE

Shop – Products & Courses

  • Imitation Model Spine
  • Training Products and Materials
  • Manual Handling Instructor courses

Shop – Quick links

  • OFI Shop Home
  • My Account
  • My Shopping Basket

Share this…

  • Google+
  • Facebook
  • LinkedIn
  • Twitter
  • Digg
  • Reddit

Related Blog Posts

Go Home Healthy - MSD stats

Supporting the HSE Go Home Healthy campaign

Manual Handling – Top 10 Tips infographic

Things you take for granted

Don’t take your health for granted – How to avoid upper limb disorders

Related Blog Posts

People Moving and Handling delegate assisting elderly patient

Moving and Handling in the Health and Social Care industry

Fat, overweight man with tape measure around his belly

Moving and Handling Training: The Bariatric Patient

Tape measure

The Bariatric Suit: A Proven Training Tool

Related Blog Posts

Woman appearing to be suffering from lower back pain

Back Pain Top Tips

Man slouched in a chair.

Is Sitting the new Smoking?

Sample screen from OFI Online DSE Assessment tool

Cutting-Edge DSE Risk Assessment tool from Osteopaths for Industry

Company Profile

Osteopaths For Industry has been at the forefront of innovative injury prevention training and education for over 32 years.
OFI provides Manual Handling, People Moving & Handling, Client Handling, DSE Workstation and Risk Management training & consultancy.

Recent Blog Posts

  • Back Pain Top Tips
  • Working from home
  • Supporting the HSE Go Home Healthy campaign
  • E-mail
  • Facebook
  • Google+
  • LinkedIn
  • Twitter
  • YouTube

© 2021 Osteopaths For Industry - Tel: 020 8398 9522 - Email: admin@ofi.co.uk | Privacy Policy

NAVIGATION MENU
  • Manual Handling training
    • …for employees
    • …for trainers/instructors
    • …online training
    • …risk assessment
    • Manual Handling FAQ
  • People Moving & Handling training
    • …for employees
    • …for trainers/instructors
    • …online training
    • …risk assessment
    • People Moving & Handling FAQ
  • Display Screen Equipment
    • DSE Assessor Training
    • Online DSE training
    • FREE TRIAL of our Online DSE Assessment Tool
    • On-site DSE training
    • DSE regulations FAQ
  • Online Training
    • …for Manual Handling
    • …for People Moving & Handling
    • …for Display Screen Equipment
    • Educational Wellbeing Talks and Webinars
  • Ergonomics
    • Ergonomic Awareness training
    • Ergonomic Workplace Assessment
  • About OFI
    • Contact Us
    • Our Clients
  • Blog
  • Shop
    • Imitation Model Spine
    • Training Products & Materials
    • Manual Handling Instructor training courses
    • MY SHOPPING BASKET