My advice would before you make an investment a chair to firstly, to include regular movement breaks throughout your working day. Mini movement breaks are necessary to interrupt the strain and fatigue of prolonged sitting. Long periods sitting over a desk tends to weaken the core muscles and puts a lot of pressure on the major joints of the lower spine and pelvis. This situation if left unchecked can contribute to symptoms of low back and leg pain.
Secondly, consider practising some basic stretching exercises to mobilise the spine such as controlled arm circles, side and forward bends, and knee raises within your limits of flexibility. Be more conscious of checking in regularly on your posture by sitting more upright with both feet on the floor. Off course, avoid crossing your legs as that certainly puts an additional skew and a twist on the spine and pelvic joints.
Try to be aware of keeping your head and neck in alignment without jutting your face and chin forward towards the screen. When we’re attending virtual meetings we tend to move our heads more towards the screen to ‘see’ others on the call which can put a significant sprain and strain on the delicate joints of the lower neck, and the neck and shoulder muscles. This faulty posture of the head and neck can contribute to recurrent symptoms of neck pain, eye strain and headaches.
And thirdly, only then would I recommend that you focus on the chair that might suit your needs best! For example, consider an office chair that has a seat that tilts your body forwards. This will minimise the strain on your back and neck whilst leaning forwards over your laptop. A kneeling chair will also help but be careful that it doesn’t put undue strain on your knee joints and cause unwanted symptoms. Another alternative would be to create a standing desk set-up for yourself. Standing desks are great when you’re having a virtual meeting when sitting at your desk may not be necessary. Standing allows more of an even spread of your body weight over your two legs and feet and allows for better overall circulation compared to sitting.
So just to recap, when working at your desk
- consider movement breaks every 30 minutes or so.
- try to maintain a more upright posture with your head and shoulders directly above your hips and pelvis.
- practice a daily stretching routine to keep your spine and pelvic joints mobile.
- research office chairs that would suit your particular workstation best
- introduce a standing desk setup as an alternative to sitting during your working day which can be easily modified using your regular furniture at home.
Here’s the standing desk that I use in my hallway!
If you are experiencing musculoskeletal symptoms such as recurrent neck, shoulder, back, arm or leg pain and discomfort do remember to book in for a biomechanical check-up with one of our Chiropractors.
We can also advise you on your specific desk needs and exercise programs to help you keep your spine in line, and your joints mobile! We’re in this together!
BOOK ONLINE HERE or with our Clinic receptionist on Tel 02890 641111
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