If you spend most of your work day behind a desk, then being comfortable is key to keeping you productive – and pain free! Workplace ergonomics experts suggest following these helpful techniques to get you through your work day as pain free as possible -- from how to sit correctly and how often to move to getting the best fit from your office furniture. In addition, you'll find a list of ergonomic workplace products recommended with your comfort in mind. Repeated tasks performed when seated contribute to stress of the neck, shoulders, hands, wrists and even the legs, especially when you slouch. Anyone who spends several hours seated on the job should use ergonomic caution and follow a few rules.Get up and walk around every 20 to 30 minutes, and take frequent one- to two-minute micro-breaks. Micro-breaks aren’t breaks from work but breaks from using a particular set of frequently used muscles and joints, such as regularly resting your fingers when typing. Stand, stretch, or do different tasks during micro-breaks.
Keep feet flat on the floor. If your feet don’t reach, use a footrest. Position your computer monitor so that your eyes are level with the top of the screen (oversize monitors are exceptions). The center should be at 15 degrees below your line of sight and approximately an arm’s length away. Raise or lower it as necessary. If you wear bifocals, check with your therapist about lowering your monitor to avoid crooking your neck. Use a document holder. Use this device to raise materials to eye level, rather than bending your neck toward the desk. If you have an older chair without lumbar support, replace it or try using a small pillow or tightly rolled towel to relieve pressure on your lower back. Be sure the towel isn’t thick enough that it forces you to lean forward, creating even more strain. Alan Hedge, PhD, professor of ergonomics and director of the Human Factors and Ergonomics Program at Cornell University, Ithaca, N.Y., recommends these tips to help find a chair that fits.
To minimize joint strain, a swivel chair with a five-point base and wheels is a must for both stability and ease of movement.For the right fit, Hedge advises using the 1-inch seat rule. When sitting back, there should be at least a 1-inch gap between the edge of the seat and the backs of your knees, and the seat of the chair should be at least 1-inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not too wide to restrict arm movements, such as reaching 90 degrees to your sides.Seat backs should have both a height-adjustable lumbar support to fit the curve of your lower back snugly and a tilt feature that allows you to move easily while being supported at all positions. Hedge says chairs with headrests also are helpful for people who need to reduce neck and shoulder strain.Be sure your chair’s armrests are adjustable and set so forearms are supported when elbows are bent at 90 degrees and wrists are straight.A chair should have adjustments for seat height, seat tilt, backrest height and tilt, and armrest positions – and you should be able to easily reach and adjust all levers.
Try before you buy. Visit stores and sit in many chairs before buying. Learn about office and workplace products that received the Arthritis Foundation’s Ease of Use Commendation. 6 New Year's Resolutions for People With Arthritis The 'Right' Way to Walk for Osteoarthritis Relief The Most Common Arthritis Myths Heat Treatments for Osteoarthritis Pain Relief Sign Up for Our Living with Chronic Pain NewsletterThanks for signing up!Sign up for more FREE Everyday Health newsletters.SubmitWe respect your privacy.Most of us don't think of our desk jobs as being hazardous to our health. But when you have osteoarthritis, the most common joint pain ailment, sitting for hours on end can increase pain and stiffness all over the body — from the spine, shoulders, and hands to the hips, knees, and feet.“The challenge for someone with osteoarthritis who does sedentary work is the stiffness that occurs with inactivity,” says Peter G. Deziel, PT, vice president of therapy at Concentra Medical in Atlanta.
“Since a desk job often requires prolonged sitting, this could result in increased stiffness and pain.”One hard thing about arthritis is that it can strike in middle age, which is still prime employment time for many. And walking away from work isn't an option for most people, especially in the current economic climate.Osteoarthritis Relief at Your DeskFortunately, there are many steps you can take to relieve arthritic joint pain or keep it from flaring at work.Researchers found that when people with knee osteoarthritis used heat therapy for 20 minutes every other day, it decreased their pain and disability.Get up and stretch. Since joint pain and stiffness can often improve with movement, take breaks to stretch and move around over the course of your workday. Incorporating exercise including aerobic conditioning, strength training, and stretching into your daily routine has also been found to reduce symptoms.Make your workstation ergonomically correct. Your chair height should allow your feet to rest flat on the floor and your knees to be just two inches (or three fingers) away from the seat.
If possible, adjust the seat slightly forward and set the backrest to follow the natural curves of your back.Armrests should create a 90-degree angle of the elbow, from the shoulders to the hands on the keyboard. When typing, the hands should float over the keyboard and not lie on any sort of wrist rest. The mouse should be nearby. Don't use a wrist rest for the mouse, as this has been shown to increase the risk of carpal tunnel syndrome.Finally, adjust the height of your monitor. The entire screen should sit below eye level.Think about wearing a splint or brace. “Thumb arthritis of the basal joint can be helped with a splint, particularly for people who use a computer a lot,” says Robert G. Marx, MD, professor of orthopedic surgery and public health at the Weill Cornell Medical College in New York City. “A knee sleeve can also help people with knee osteoarthritis.”Use large joints when possible. Small joints can be subjected to somewhat less stress if you use bigger joints for certain tasks.