According to a study done by the CDC, 97% of adults in America sit for more than 4 hours per day, and more than half saying they sit for more than eight hours per day. As a result, much of the workforce seeks the help of physical therapy to fix neck and back muscle atrophy.

Prevention through ergonomics

With more and more people working desk and computer jobs today than in previous decades, we’re finding that not all office ergonomics are created equal. We’ve compiled a shortlist of ways to test your office ergonomics for a pain-less work week.

Change your Desk Posture

Remember the 90-degree rule. When sitting, the top of your thighs should be at a 90-degree angle with the floor and your feet flat. Then find the right desk and chair height that allows your arms to rest comfortably also at a 90-degree angle, back straight, head held high. If you find yourself leaning towards your monitor and overstretching your neck, take 15 seconds to readjust and focus on bringing your chest to the sky, shoulders down, and head tall.

Pro tip: Set a reminder on your phone to readjust your posture or get up and stretch every 30 minutes to one hour. Regular reminders will help you create better habits, and in no time, you likely won’t need the reminder.

Ask for a Stand-up Desk or At-Home Solutions

Many companies require a doctor’s note, but don’t hesitate to ask your employer for a stand-up desk if you have chronic back pain. Most people will benefit, so we hope more companies don’t require people to have a chronic issue before being able to use this feature to prevent back problems. If your company does offer a stand-up desk, see if it’s an option for you.

For the stay at home and remote workers, we also have you in mind. Here are great affordable options for at-home. Also, a lot of remote companies provide an annual stipend to make your home office comfortable for you to do your job at your best, and ergonomics are a big piece to that puzzle.

Rest Your Feet

We’re talking about footrests! Ergonomic footrests promote active sitting and proper distribution of your weight. The big important reason that we want people to consider a footrest is that they reduce leg pressure or the weight from sitting. In turn, this prevents vein thrombosis and blood clots. Lastly, less strain on your back is always a plus with an ergonomic footrest.

Exercise Your Muscles

In physical therapy, we focus on exercises and exercise form to get the body back to functioning at its best. When muscles are overworked, that means some are underworked, and getting your body back to balance can be most easily accomplished through proper stretching and exercise. It’s crucial to strengthen the muscles in your back, neck, shoulders, and torso to improve posture and limit the stress put on them from working at a computer or sitting all day. We offer exercise form restructuring and take our patients through easy-to-achieve exercise routines to get their backs on track.

Proper posturing and muscle strengthening can be achieved anywhere, and having the right office ergonomics to support your spine is key to a healthy body. If you have neck or shoulder pain from muscle atrophy, we can help! Call to schedule an appointment.

If you are looking for occupational or physical therapy, vestibular rehab, wheelchair training, learning to walk, unweighting aquatic therapy, or other services in the Phoenix area, please call Touchstone Rehabilitation at 602-277-1073.