We recognize that shelter in place is becoming a reality for many. Creating a dedicated office space can be a challenge, especially if you don’t have the right chair or desk. To prevent occurrences of back pain, people need to know how to position themselves at their home based office.
You want your chair to be at a height that allows your feet to be flat on the floor while your back is straight. Your thighs should be sloping slightly down and you should be sitting as far back in your chair as possible, with your shoulder blades against the back. The armrests should be high enough so that your shoulders are slightly lifted, and you should be able to reach your keyboard by reaching straight forward. You shouldn’t have to twist your head to see your monitors; they should be directly at eye-level. You should also empty your back pockets, so your pelvis is level while you sit.
People who spend a lot of time seated tend to develop musculoskeletal problems. This is unsurprising, since maintaining the same position for too long can cause the tendons to shorten and many people don’t know the best posture to hold while seated.
To keep the blood circulating through your muscles, stretch every half hour. Be sure to stretch your back, neck, and hips, and to go for a walk about every ninety minutes. If you have a standing desk, you’ll also need to switch positions about every thirty minutes and make sure your shoes aren’t cramping your toes.
During this COVID-19 crisis, we have decided to remain open. We still feel that we can play a positive part in keeping patients out of emergency rooms or doctor's offices that would otherwise present with pain and or other musculoskeletal symptoms.
At the ACT Wellness Center in Woodbridge, we provide patients with pain relief that is fast-acting and minimally invasive, but we also have a philosophy of addressing the root of the problem. To treat musculoskeletal pain and learn more about good posture, contact Dr. Carmelo Caratozzolo at ACT Wellness Center, 14111 Minnieville Road, Woodbridge, Virginia. Call 703-491-9355.