Complete Balance Physiotherapy

Reduce your Head & Neck Pain – Part 1

Did you know that over 20%of headaches originate from the neck?
Did you know this is often caused by your posture or sitting position at work?

The same is true for:
• Neck pain & stiffness
• Upper back (Thoracic) pain

Did you know this can be easily corrected with a few key adjustments to your workstation and sitting habits on a daily basis?

This 2 part information series from Complete Balance Physiotherapy will provide you with:
1) Practical advice around improving your work station
2) Simple, yet effective exercises, you can perform regularly to reduce your ‘office’ aches & pains

Poor sitting postures over time cause overload to structures with in the neck leading to pain in the head, neck and upper back.

Address your sitting postures and reduce your pain with these 5 key adjustments.

1) Seat

Adjust chair height so your feet are comfortably flat on the floor,your thighs are approximately horizontal or slightly higher than knee and the lower legs approximately vertical. Your chair must be able slide under the desk.

seat

2) Desk layout

Free your desk of clutter and place must used items (keyboard, mouse) in section A, followed by less frequently used items (e.g. phone) in section B and seldom used in section C.

desktop-layout

3) Back Rest

Sit in a relaxed neutral position. Not too upright and not too slumped. Frequent posture changes are encouraged.

back-rest

4) Monitor (Computer Screen)

The screen should be positioned once the chair and desk heights have been established. The screen should be positioned so that the top of the screen is level with, or slightly lower than. Distance from the eye:The monitor should be at least a full arms length away from your seated position.

monitor

5) Check your armrests

Armrests are not always required. If you have arm rests, make sure that they do not prevent your chair from sliding under the desk when your seat is at it’soptimal height.

If you experience ongoing pain or stiffness, seek an experienced Physiotherapists advice to address individual factors related to your complaints.

Check-your-armrests

Stay tuned for Part 2 for 5 simple, yet effective workplace exercises you can do to reduce your pain and stiffness.

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