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Back, Hip, and Pelvic Floor Relief Can Start with Your Computer Workstation

Updated: Mar 20

Gravity does build bones, but over time, it can also compress your spine and tissue. Sitting up straight or bent over at your workstation can trigger muscle and joint pressures that create chronic pain patterns. Here's a few tips and pics that you can apply for greater endurance and better results at work in preparation for a more enjoyable lifestyle.

  • You can relieve gravity's pressure by reclining slightly--Sitting back 30 degrees or "6 minutes after the hour" are the guidelines. Enlarging documents or adding a bigger auxiliary screen to a laptop can take up the distance gap.

  • Your screen needs to be at eye-level--see image, below. Putting a simple box or installing a shelf above your desk are options in addition to the desks that raise for you.

  • Head support is important when seated as the weight of the skull creates an additional 8 to 10 pounds pressure on the spine. Seek chairs with a comfortable headrest. The less expensive option of gaming chairs or purchasing an office chair with a variety of head rests can relieve both shoulder, upper, and lower back pain.

  • Reclining reduces gravity's pressure of the pelvic floor affecting the prostate and female organs as well as the digestive system for better circulation and functionality.

  • In reclining position, a foot stool or footrest can be helpful, especially one that tilts.

  • Keyboard height does need to allow shoulders to drop and relax, as well as align with forearms and wrists in a neutral or 90-degree arrangement. This can be accomplished in a variety of ways including a chair that raises and lowers, a keyboard drawer that sits below desk level, or a lap-laptop desk--choose one that includes enough space for the mouse and a number pad keyboard as needed. You may choose to remove the armrests of the chair for your comfort and keyboard accessibility.

  • Already have a standing desk? Cut a 2"x4" the length of your foot that can move easily from left to right. When your weight is on one hip, the opposite foot can rest on the step for better hip support.

  • Does your chair come with good low back/lumbar support but no headrest? Still follow the guidelines for the keyboard and the computer screen height, above, but adjust with the following:

    • Sit straight up, ensuring that the low back support is comfortable--add some if the chair does not have that capacity with an ergonomic pillow or towel.

    • Ensure that your knees are LOWER than your hips.

  • Remember these options for your chair as you are driving, as well.

The pictures are not perfect but read details for simple interventions.
Desk work compresses the spine and can cause back, hip, and prostate pain.

Please read the blog for clarified patterns to support your deskwork.
Screen, seat, and keyboard locations increase endurance for long-term health results.

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