The 90 Degree Solution (to Discomfort at Your Workstation)

Posted by: Dr. Ken Bennett

If you feel stress and strain after sitting at a desk all day, it’s possible your body is out of alignment. This article will help you align your body at your desk. Before we talk about how to set up an ergonomically efficient workspace, you need to understand how the body is designed to function. Your body (your bones) should be in proper alignment, which means that the hips are level to the ground, legs are equal in length, shoulders are level, the center of the top of your spine lines up directly over the center of your tailbone/sacrum and your head is level. This is important because only when the body is lined up properly can the joints move freely along their joint surfaces, muscles engage symmetrically and appropriately to move the bones and joints and the nerves freely and openly communicate messages between the brain and the target organ or muscle to perform a desired function. If your body is aligned and functioning properly, you should feel pretty good. Misalignment means muscles are unevenly tight, holding bones and joints out of position; joints grind or wear ’n’ tear when moving, creating inflammation; and nerves can be irritated, leading to dysfunction or interference in the ongoing conversation between your body and brain. Over time, misalignments lead to chronic symptoms, pain and loss of energy and vitality. A properly aligned workstation, when set up and used correctly, means that a majority of the things you do 40+ hours a week will no longer contribute as much to any symptoms you feel, both physical and mental. If there are two words to remember when setting up your workspace, they would be “90 degrees.” Here’s what to do:

• Clear out the area under the desk. You need room to move and stretch your legs.

• Adjust your chair height so your forearms are resting at 90 degrees on adjustable arm rests (if available), with your elbows at your sides and wrists straight and at the keyboard.

• When the chair is adjusted as described above, your feet should be resting flat on the floor with knees at 90 degrees.

If not, a footrest should be used.

• Use a lumbar support on the chair to help support the natural curvature of the lower spine.

• Sometimes desks are adjustable for height. If not, a one-time adjustment might be needed to fit your body size.

• Keyboard trays are another option when attempting to set your chair and desk height. Adjustable keyboard trays are a great way to set things at 90 degrees.

• The keyboard and the mouse should be directly in front of you and easily accessible when sitting as described above. Elbows should be at 90 degrees while typing or using the mouse.

• The monitor should be directly in front of you. The top of the monitor should be two to three inches above eye level.

• Use a lift if needed.

• Document holders should be used if needed.

• Use a headset if you are on the phone a lot.

• Phones, staplers, paper clips, and other items used regularly should be within arm’s length so you are not straining to reach them.

• Take a 10-minute break every 50 minutes to move and stretch.

• Stand up when you are on the phone.

• Sit up straight in your chair and perform pelvic tilts for a minute or two as you read or type.

• Look away from the monitor and let your eyes relax and refocus.

• Gently turn your head to the left and right a few times.

• Sit up straight, relax, and breathe. These are just a few suggestions that will help relieve a lot of the stress and strain of sitting at your desk all day. If your body is in proper alignment, these simple adjustments and stretches should decrease any strain you feel at the end of the day. If you find that these tips are not helping, it is probably because your body is misaligned. These workstation adjustments will help prevent things from getting worse, but there is an underlying cause that is still there. The most important thing to do when an underlying cause is present is to identify it, remove it, and watch the body realign and start to heal. In my office we help many people realign their bodies and lives every day. We offer complimentary introductory workshops on the first and third Wednesdays of every month to learn more about our services. Call the office and reserve your spot for the next one. We are also available to come to your office or home to discuss ergonomics and other health topics or perform health screenings. For additional information visit the following Web sites:ergo.human.cornell.edu/ergoguide.html (ergonomics) thebalancingcenter.com/handouts.html (exercises and information)