Sitting at a desk five days a week, for long, tedious periods, is commonly associated with the majority of neck and back pain complaints today. Though you can’t avoid spending time at the desk, there are ways to ensure your seated work demands don’t lead to irreversible damage to your posture and strength. In this article, we share with you the essentials of the perfect desk set up, outlining the critical furniture decisions you need for your office, and addressing your specific work habits causing you consistent neck pain and back problems.

Find the perfect chair

The best chair for your office space is an adjustable one; the preference is for chairs that can be adjusted in height, as well as in leaning angle and back support level. With this specific chair choice, you’re free to change your seat as the need arises, allowing you to add comfort when you need more significant support for your back, glutes or limbs, including your arms and legs. The ideal chair should also be equipped with a footrest, in the instances when your feet don’t touch the floor.

Find the perfect keyboard

Easily one of the most overrated parts of your desk set up, that can be a catalyst for significant neck and back pain, is your keyboard. The perfect keyboard should align with your elbows, allowing you to naturally keep your hands to the key without bending your wrists. Wireless keyboards allow you the highest level of flexibility, as you can position them correctly for your wrist support needs. Utilising laptops and tablet keyboards are commonly problematic, as you don’t enjoy as much positioning freedom as that of a standalone option.

Contemplate an adjustable height desk

While we can’t avoid the hours at the desk, we can choose an option that allows us to stand or sit as the need requires. Most office fit-out suppliers stock adjustable height desks, that change into either seated or standing with simple mechanics. This simple desk choice offers you freedom; you can choose to sit or stand as your body needs. However, it’s essential the other elements of your desk, such as your keyboard and screen height, are aligned to both sitting and standing options.

Make breaks your best friend

Movement is essential to avoid back, neck and shoulder pain from working at a desk. Prolonged periods of inactivity stiffens the joints and muscles, which is much similar to the experience of long haul flights and stints on a road trip. Schedule regular breaks as frequently as possible, ideally every thirty minutes, prioritising standing and walking in this time.

If you need help to set up the perfect desk for you, contact us at Melville Wellness, where our Perth Chiropractors can advise the best course of action for your postural needs and specific work environment.