Over the last month our routines have all changed. Our communities have responded by keeping in touch virtually, not just for work, but for just about EVERYTHING! Work, school, church, shopping, conferences, exercise classes, webinars, doctor and PT visits, social get togethers, even wine tasting parties… you name it and someone is doing it virtually.
In one respect, I have welcomed the slower pace of not rushing place to place every day. We are so lucky to have this technology that is keeping up “together”, but I have certainly seen a physical cost. I like to call it “fanny fatigue”. And I mean that literally. I’m tired of sitting so much, and daily I’m hearing more and more stories from clients about pains that have started since increasing their computer time. On top of that, the change from crazy schedule to stay at home was so quick, that no one had a chance to set up their home office properly and ended up sitting in kitchen or dining room chairs that are not made for long term sitting.
In my own house we have dealt with elbow pain, neck pain, and back pain. You can see why...
So what is the best thing to do?
Here is a short list of small changes that can make big improvements for your posture when working on the computer and avoid the aches and pains that come with prolonged sitting and repetitive movements.
1. Adjust the height of your monitor so that you can look straight ahead. Ideally, the top line of the text on your screen should be at eye level. You may need to be creative and stack some books for boxes to bring your screen up. Your monitor should be about an arms distance away from your face (20-40 inches away).
2. Support your low back with a back rest if your chair does not have one already. You may use a pillow or a towel roll to fill in the curve of your back. I tell my clients if you can slump down and roll your shoulders forward, you do not have enough back support. The back support will back it easier for you to sit straight and have your arms by your side instead of reaching forward.
3. Adjust the height of your chair or keyboard so you have a 90-110 degree angle at the elbow. This will allow your wrist to lay flat (neutral position).
4. Your feet should be flat on the floor to provide support for your back. After adjusting you chair to fit the desk or table height, you may find that you need a small stool or box under you feet to keep them flat. You need to have a small gap between the back of your knees and the chair seat.
Need some help figuring your space out?
Telehealth and virtual PT can make this super easy and convenient! With a phone camera (and some help in your house), a physical therapist can look directly at your specific set up and make recommendations to improve your positioning, relieve stress from painful joints, and exercises to get you back to work (or school, or wine tasting...) pain free!
We help active adults get back to exercising, feeling fit, and participating in the activities they love without medications, injections, or surgery.
Catherine Courtney, PT
Specialist Physical Therapist