Set up your desk for success

My patients often come to me with a slew of complaints about finger, wrist, forearm, elbow and shoulder pain. Some of them report aches, shooting pain and/or tingling and numbness. I want you to know that even if you are already experiencing these symptoms, it is not too late! Setting up your workstation can alleviate your symptoms and prevent further injury to your muscles and joints. Keep reading for a list of the top dos and dont’s when you’re at your desk.

Properly setting up your workstation can alleviate your symptoms and prevent further injury to your muscles and joints.

Avoid eye strain.

If you wear glasses, make sure you have them at all times to avoid eye strain, which can lead to headaches and eye fatigue. Place computer monitor at 90° angles to any windows or use window shades to prevent squinting.

Your upper arms should be relaxed and resting by your side.

Aim for a 90° bend at your elbow. If your desk is too high, get a keyboard tray

Move all frequently used equipment as close to you as possible.

Any time you move your arms out in front of you, a number of muscles have to “turn on” to hold you in that position. When this is done for 8+ hours per day, muscle fatigue will occur and eventually, you will begin to experience pain.

Your keyboard should be at the edge of the desk closest to you. Your mouse should be right beside your keyboard, close to the edge of your desk.If you use your desk phone frequently, move it in close! Consider getting a headset to avoid excessive arm use and to prevent neck and shoulder cramping. Do you use anything else on your desk often? Think about how you can position any filing systems, fingerprint scanners or number entry pads next to you as well.

Keep your head aligned vertically with your torso.

Constantly looking down at a cellphone, pagers or laptop can cause severe neck pain and over time, can permanently affect your posture. Aim to have your computer screen directly in front of you, in line with your eyes. If using a laptop, consider getting an adjustable laptop stand and docking station.

Avoid repetitive movements

Any time one muscle is consistently overworked, pain is almost always inevitable. Try to switch hands or fingers if there is a task that you perform frequently. The bigger culprits are often cellphones or a poorly designed mouse.

Practice safe work habits

Learn about and use keyboard shortcuts. Keyboards allow easy alternatives to breaking up the workload between all 10 fingers; mouses often do not. Avoid leaning your elbows or wrist on the desk or on armrests. Our nerves cannot withstand constant pressure and will eventually begin to show signs of compression (i.e. tingling or numbness). Take breaks! Take time to get up and walk around. Stretch out the muscle groups that tend to tighten up with prolonged sitting: neck, pecs, hip flexors, lower back and of course, those forearms!

Do you live in the Los Angeles area and prefer to have a private consultation at your home office, studio or place of work? Email me to set up an appointment.

Paula S. Keathley, OTR/L, HTC, CEAS-I Licensed Occupational Therapist, Hand Therapy Certification, Certified Ergonomics Assessment Specialist Email: recover.thrive@gmail.com