By Dr. Sean T. Lordan

We spend a lot of time at our desks; even as a physical therapist who regularly sees patients, I find myself sitting at my desk for hours during the day answering emails and doing other administrative tasks. It is important that we understand and implement smart strategies for optimizing the time we spend sitting at our desks so that we don’t face the negative consequences later in the day, such as back pain, shoulder pain, neck pain, muscle tightness, or sciatica. Luckily, there are steps we can take to tend to our joints and muscles while working. Here are my best tips for an ergonomic office set up:

Proper set up - It’s important that your desk and office area are set up correctly, including the height and distance of your chair, desk, and computer. Your chair should allow for you to sit with your knees at a 90-degree angle, with your feet flat on the floor. Your hips should be square under your torso; no bending forwards or arching your back. Your shoulders should be relaxed and rolled slightly back. You should position your head no less than 1 foot away from your computer screen, and it should be placed at eye level. 

Move regularly - One of the biggest agitators of joint and muscle pain is long periods of sitting. I’m sure you’ve heard the phrase “sitting is the new smoking” before, and it’s remarkable how true that statement is. Even if you exercise after or before work, it’s important to keep your muscles loose during the day by moving regularly. Set a reminder on your phone or computer to get up and walk around - even if it’s just to look out the window or get a drink of water - every 45 to 60 minutes. Stretching is a great idea as well. 

Consider a standing desk - Standing desks have become increasingly popular over the past few years, and with good reason - they are awesome tools for treating and preventing back pain while working. Being able to stand at your desk while using a computer, writing, or being on the phone is a game-changer. There are lots of options, ranging from desks that are motorized or manual, go on top of a regular desk, or varieties that are an all-in-one system. Whatever your preference or price point, I always recommend that my clients consider a standing desk to help them work more ergonomically.

Get evaluated by a physical therapist - I would be remiss if I did not recommend that you get evaluated and treated by a physical therapist regularly in order to discover your specific needs when creating an ergonomic office. Your doctor of physical therapy will be able to tell you where your problem areas lie and create a plan to get you back to feeling your best.

Thank you for checking out this month’s edition of “Four Tips From Your Neighborhood Physical Therapist.” As always, if you have any questions for me personally, I can be reached at 508-861-1010 or [email protected].

Dr. Sean T. Lordan is a doctor of physical therapy and the author of “11 Winning Secrets To Stop Aging In Its Tracks.” He is the owner of Concierge Physical Therapy with locations in Sutton and Shrewsbury.