Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Wellness & Exercise > Behavioral Strategies > Tips On Worksite Adjustments

Tips On Worksite Adjustments

FOR NECK, SHOULDER, UPPER BACK TENSION, TIGHTNESS:

  • Make sure your head is not too forward while you type or view your monitor.
  • Consider adjusting your monitor height so your head and trunk relationship is more vertical.
  • Adjust the chair’s armrests so that your hands and arms are better supported while keyboarding.
  • Your head is too far back during monitor viewing.
  • Adjust the seat backrest so as to keep the head and trunk relationship more vertical.

 

HAND, WRIST AND LOWER ARM DISCOMFORT

  • Adjust the keyboard position to allow a more straight position of the wrist.
  • Apply lighter keystroke force.

 

LOWER BACK PAIN DISCOMFORT

  • Allow a lumbar curvature in your seat.
  • Adjust the chair’s backrest closer to your back.
  • Increase the inward lumbar support if this is adjustable. Otherwise consider purchasing a lumbar pillow to place in the back of the chair.
  • Make sure your feet are flat and supported. Adjust the height of the seat of your chair. This can relax tension on your lower back muscles.

 

BUTTOCK DISCOMFORT: PRESSURE POINTS

  • Raise the chair height to increase and transfer pressure to the thighs.
  • Lower the chair to move pressure back to the buttocks.
  • Spread out the pressure points evenly between your buttocks and thighs.