By Dr Sheree Moore (Chiropractor)
Sore neck by lunchtime? Stiff back on the drive home? Most office workers don’t give their desk setup a second thought until something starts to ache. The good news? Fixes are usually small, often just a tweak to your screen or a habit you can build into your day. So let’s start at the top and work down.
Head and Neck
If your head tends to drift forward towards your screen, your neck may start to feel the strain. Position your screen around eye level and about an arm’s length away. If you use a laptop, consider a stand with a separate keyboard.
Shoulders and Wrists
Notice your shoulders creeping towards your ears? Keep your elbows close to your sides at roughly 90 degrees, with your wrists straight and relaxed. Move your mouse closer if you’re regularly reaching for it.
Back and Hips
Staying in one position for long periods can leave you feeling stiff or uncomfortable. Sit back in your chair with your lower back supported. A rolled towel can work in a pinch. Aim to keep your feet flat on the floor or on a footrest and find a position that feels comfortable.
I’d encourage you to think less about perfect posture and more about changing position regularly.
Legs and Feet
Keep your feet comfortably supported by the floor or a footrest. Rather than staying in the same position for hours, change positions regularly and take opportunities to stand, walk, or stretch your legs.
Make Movement Part of Your Workday
- Stand or walk during calls
- Use your water bottle as a reason to get up
- Gently move your neck and shoulders throughout the day
- Take the stairs when you can
Small habits can make movement a more regular part of your working day.
When Desk Discomfort Won’t Go Away
If headaches, neck stiffness, or lower back pain keep bothering you, consider having them assessed. The Darwin chiropractors at NT Chiropractic Health & Wellness Centre can discuss your symptoms, examine how you’re moving, and determine whether chiropractic care may be appropriate for you.
Book an Appointment