3 Simple Tips for your Desk Setup

1. HIPS HIGHER THAN KNEES

Setting the chair high enough that your knees are greater than a right angle is a good place to start. If you are working at a chair like mine, that doesn’t raise or lower, then try rolling up a hand towel or small pillow to tuck under your tailbone.

The goal here is to rest slightly in front of your sit bones, giving your lumbar spine it’s neutral position (slight arch).

2. SHOULDERS STACKED OVER HIPS
Try to engage your core and hinge forward from your hips to a tall posture. We all know slouching for a long period leads to aches and knots. This may feel challenging at first.

Remember! You don’t need to maintain this position all day. It’s better to move and change postures often. Try this for 30 minutes then switch to crossing your legs or whatever feels comfortable. Move often!

3. EYES ON TOP 1/3rd OF THE SCREEN
Divide your monitor into thirds. Check to see that your eyes fall naturally in line with the top 1/3rd. This will allow your neck to relax in a neutral position while you’re working. If you use a laptop throughout the day, alternate between raising the screen or having the keyboard at the edge of the desk. Try not to lean forward onto the desk!

Perfect posture is not the goal. There was a patient early in my career who worked long hours as a computer programmer. He came to physical therapy with severe neck pain. He expressed a lot of frustration because he had already made so made adjustments to his workstation to be more ergonomic. At one point he said, "my posture is perfect. I have the perfect chair, the perfect height desk, the perfect height monitors...what other adjustments can I make?" The problem wasn't the position of the desk or the computer or even his chair. The problem was he was trying to sit completely still in "perfect" posture for over 10 hours a day, even eating lunch at the same desk. My role as his physical therapist was to introduce healthy movement to his day and show him variations of good posture rather than one true perfect position.

Patient Story:

Jason at House of Physical Therapy is extremely knowledgeable about physical therapy and injuries. He explains everything and he makes sure that you understand the exercises that are needed to be done at home. He answers all questions and definitely makes sure that there is no excessive pain with his treatment. There is a lot of care in this facility! I highly recommend House of Physical Therapy!

To book with Dr. Jason in our Williamsburg Brooklyn location, fill out the contact form on the schedule page.