Work your space – Learn to love your desk

Finally, it’s Easter and your “when-is-my-next-holiday” mindset is in full effect; 12 weeks of the year have passed and your back pain has returned. Why? It might be your desk.

You’re not alone as your body struggles through these back-to-work niggles.

Research suggests that up to 70 per cent of the working population complain of muscle aches and pains.

Interestingly, this corresponds with the percentage of the Australian population employed in low-level activity or sedentary occupations.

In line with this, 62 per cent of all claims to WorkCover are sprains or strains of soft tissues, with back injuries making up almost half of this.

Sustained desk posture and inactivity also increase your risk of other chronic illnesses arising, such as obesity, type 2 diabetes and high blood pressure.

All hope is not lost though, following are a handful of things to be done to mend the relationship between you and your desk. Ensure your desk is set up simply and ergonomically. When seated at your desk, looking straight ahead, your eye line should fall within the top third of your monitor. If not, many screens are adjustable, or can easily be propped up using a few sturdy books.

Your mouse should be situated on your dominant side, no more than 25 centimetres away, parallel to the keyboard. You should not have to reach or alter your body position to manoeuvre the mouse.

The items you use frequently should be well within reach. The equipment or documents you use less frequently should be placed further away.

Your chair should ideally be adjusted to suit your height. Your thighs should be parallel to the ground with your knees slightly lower than your hips and both feet firmly planted on the floor. The curve of your lower back should fit comfortably into the backrest.

Get moving! This may include the use of a sit-to-stand desk, eating lunch outside, or through regular stretching or breaks which consist of laps of the office.

Concerned about the effect your desk might be having on your body? Make an appointment with one of our therapists today.

Candice Tandy is an osteopath at the Health Creation Centre in Ocean Grove.