In Kenya, the normal time people go to the office usually starts from 7am and they leave at around 5pm. Most of the time in the office is spent on sitting and working on either a laptop or a desktop. Over a period of time, we forget the importance of proper ergonomics. This because we either have to finish work within a stipulated time frame or want to work overtime for more pay.
With these slow changes our bodies adapt and alter the normal structure to suit the new you. Again slowly over time the new you is programmed in the sub conscious mind and now becomes simply YOU.
When in the office, sometimes we tend to feel some pains and aches in the; neck, shoulders and low back with occasional numbness or tingling down the leg. Pain is a reminder that something is not right. It is that simple to think about it however to change becomes the main problem.
How To Set Up Your Office Desk
In this section our focus shall be on how your desk should be set up to avoid strain and stress on your body structures.
- The position of your laptop/desktop; It should be at the centre and straight to your abdomen. With this you will be avoiding unnecessary abnormal shifting, twisting and turning of your upper body/torso.
- The laptop screen should also be in line with your eye to avoid bending your head down. This reduces the risk of having neck and shoulder stiffness or pain.
- The office chair should be comfortable to allow your legs to completely rest on the floor.
- The chair should also be having arm rests which should be used to avoid strain on the shoulder. This because one usually hangs the whole arm when typing leaving the shoulder to do all the work.
- Your knee should also be either perpendicular or below the hip level to avoid pressure on the hip joint.
- The back of the chair should support your entire back and should have a slight curve at the bottom to support your lower back curve or lordosis.
What to avoid
- Long sitting is a good causal factor for low back pain. We advise people not to stay rooted in the chair for a period of over one hour. Walking to the washrooms or to the water dispenser will break the monotony and also engage muscles of the lower body.
- Try not to reach out far for office equipment. Place the most used objects near your reach e.g phone, diary, water bottle, pens etc. It is also advisable to try balancing out between the right and left. Do not put too many objects/equipment on one side because it is convenient for you.
- It is also advisable when you are on the phone not to bend your neck towards your shoulder with the phone in between because this strains and elongates the opposite neck muscles making it weak and unstable. Always try to have the phone on your ear while holding it with your hand or use earphones/headphones if you are busy.
Exercise
- It is important to do some basic exercises that will help release muscle tension and improve function when you are in the office. They are simple and will not take more than 5 minutes of your time. www.chirophysic.co.ke/straightenup
- Lastly it is advisable to use the stairs as frequently as possible to at least have the muscles working and the core muscles activated.
