How to Relieve Pain From Sitting All Day

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Article featured on Orthopedic Institute of Pennsylvania
Do you have an office job or one that requires you to sit for long periods of time? Or maybe even requires you to sit for the entire day? If you do, you are probably also familiar with the stress that puts on your body, such as back and neck pains. You may even worry about your posture.

Back Pain

Back pain is one of the most common pains that results from sitting at a desk all day. There are two types of back pain: upper and lower. Each can be caused by different things, but both are pains you can get from sitting at your desk all day. Let’s take a deeper look at each one.

UPPER BACK PAIN

There are 12 bones within your upper back. The first is at the base of your neck and the twelfth ends just below your ribcage. Upper back pain consists of any pain that occurs within this area.
Most of the time, upper back pain is caused by bad posture. While sitting at your desk, it’s easy to slouch over in your chair without realizing it. But try out these tricks to prevent those pains.

  • Take regular breaks from sitting: Every once in a while, try standing up and walking around. This will relieve some of the stress put on your body from sitting all day, and it will also allow you to move other muscles in your body.
  • Take stretch breaks: This is very similar to the first suggestion, but here, you want to make sure you are actually stretching your muscles so they don’t tighten up.
  • Try getting a regular massage: Getting a massage can release some of the built-up tension in the back.
  • Work with a physical therapist: A physical therapist can help you work on keeping your joints healthy and strengthening your muscles.
  • Work on your posture: Focus on your posture, whether you’re sitting down or walking. This is huge in preventing back pain.

Most back pains can be fixed with simple lifestyle changes. However, if your pain persists, we’d love to meet you and check out those issues you’re having!

LOWER BACK PAIN

Over 50% of Americans will experience lower back pain throughout their lifetime.
Lower back pain is pain experienced in the vertebrae known as L1 through L5. We have discs which are sacs that prevent your vertebrae from rubbing together. A common cause of lower back pain is bad posture, which puts strain on those discs.
Like upper back pain, lower back pain can probably be fixed by lifestyle changes, one of the most common being working on your posture. But there may be something more going on, such as:

  • Sciatica: pain that runs from the base of the spine down your legs
  • Herniated disc: pressure on the disc that causes it to reshape, which triggers lower back pain
  • Muscle strain/lumbar strain: overuse of the muscles that causes pain to stretch into your buttocks (but not into the legs)
  • Degenerative disc disorder: when discs in the lower back are damaged

Shoulder Pain

This may seem like a strange pain to have from sitting, but it definitely happens. Well, what could be causing shoulder pain at your desk job? Small, repetitive activities can place stress on the muscles in your shoulder, such as using a mouse or keyboard all day. In addition, check out this list of what could be contributing to your shoulder pain.

  1. Bad posture
  2. Putting too much pressure on your shoulder, even if in small amounts
  3. Contact stress, such as how you rest your arms on your desk
  4. Holding your body in an unnatural position for too long
  5. Extreme temperatures

Surprisingly, a lot of repetitive strain injuries (RSI) are actually computer-related. So study your everyday habits while at your desk or working on your computer and see if you’re making any movements that could be causing that shoulder pain.

WHAT CAN OIP DO FOR YOUR SHOULDER PAIN?

Once we figure out what is causing your pain, we can choose the best treatment plan for you. Here are some of the options:

  • Rest: Resting your sore and hurting muscles can keep you from overusing the muscles long enough for them to begin healing.
  • Physical or occupational therapy: There are always exercises and activities that can improve stability and help relieve some of that pain.
  • Medications and/or injections: Certain medicines and injections can be used to treat pains that result from arthritis.
  • Small surgical procedures: Some causes of pain may require a simple surgery. We can usually perform these types of procedures in a minimally invasive manner.

We prefer to visit the above methods to see if one of them will work, but sometimes, there is something more serious going on. If this is the case, a more in-depth surgery or treatment plan is the route we have to take.

Elbow Pain

Like shoulder pain, you wouldn’t expect that this kind of pain would come from sitting at your desk, but here we are. Maybe you lean on a desk all day, putting stress on your elbow and joints. Maybe you move your elbows in harsh ways all day while sitting at your desk. Whatever the case may be, take a look at these few tips for relieving pain.

  • Rest: The most obvious answer for relieving pain is rest. Take the stress off your elbow. You could also be overusing it, which could be causing inflammation.
  • Heat: Most of the time, you’re told to ice, but for elbow pain, applying heat could stimulate blood flow, which encourages healing.
  • Stretching: Stretching sore muscles can help if maybe your muscles have just tightened up. Try stretching you arm out straight with your palm facing the ceiling. Slowly bring your fingers into your palms. Hold this for 30 seconds. Turn you arm over, where your palm is facing the floor, and repeat the stretch.
  • Bracing: Wearing a brace over the affected area can keep the muscles in position and prohibit them from moving, which can aid the healing process.

Hip Pain

The hip is the largest ball-and-socket joint in our body and is where the bones in the upper part of the leg connect to your body. The hip will support you while walking, running, or any other activity you may take part in. But the hip will also support you while you’re sitting. In fact, your hip bends to support your weight when you’re sitting down, which can put stress on the hip and cause you pain.
Sometimes, hip pain is just a result of sitting down for too long, so you may be able to stand, move around and stretch to relieve the pains. But sometimes, your hip pain could mean there is something more going on with your body.
The kind of pain you are experiencing and where you’re experiencing it can help you determine what the issue may be. Pains on the outer portion of the hip are usually related to your ligaments, tendons and/or muscles. But pains on the inner portion of the hip are usually tied to health issues related to your hip and its connecting joints. There’s also the possibility that your back pain has worked its way into your hip, known as referred pain.

WHY DO I HAVE HIP PAINS?

As with all pains related to sitting down for long periods of time, it could be a few different things.

  1. Bad posture: This puts strain on all parts of your body.
  2. Crossing your legs: Crossed legs can put stress on either hip and cause pain.
  3. Leaning to either side: Leaning one way or the other puts stress on your hips.
  4. Sitting unevenly: Sitting on an uneven surface can strain your hips.

There could definitely be something more serious going on, so if making these alterations while sitting doesn’t help, get a professional evaluation.

Knee Pain

Pains in the knee can be a result of a previous injury, but they can also be overuse, wear and tear or maybe it’s just the way you’re sitting. While you may not think you would be putting stress on your knee while sitting, you definitely can. So what could be causing those knee pains?

  1. Sitting for too long: Dr. JoAnn Manson says that sitting for 8 hours or more each day is bad for your body.
  2. Sitting in an abnormal position: If you’re sitting with your knees in random positions, it could be putting unnecessary stress on them.
  3. Furniture: If you’re sitting on a chair or couch with an odd design, it could be causing you to strain your muscles and body parts.

These are the most common reasons you could be having knee pains in relation to sitting at your desk all day. However, as always, there can definitely be an underlying condition causing these pains. If you feel you need to have your knees examined, our physicians can take a look to determine the problem.
Most people tend to avoid doctors when it comes to knees because they believe surgery is the only way to fix the pain. However, our physicians will work through all non-surgical treatment methods before surgery. We will do our best to find a method that works for you. We won’t pressure you into surgery unless we believe it is the only way to help you relieve those pains.

HOW CAN I ALLEVIATE KNEE PAINS WHILE SITTING?

There are some things you can work on to prevent knee pains.

  1. Pick an office chair that supports your spinal curves. This can help alleviate some of those other pains from sitting as well.
  2. Adjust your chair so that your feet are flat on the floor and your thighs are parallel to the floor. This will help with your posture and make sure your knees aren’t bent at ridiculous angles. If for any reason you are unable to adjust your chair to accomplish these tasks, consider some sort of footrest. Your feet need to be flat on a surface below you.
  3. Adjust your armrests so that your arms can rest in a relaxed position.
  4. Make sure your desk and chair allows room for your knees, thighs and feet.
  5. When working at your desk, make sure your work is directly in front of you and not too far away. This will keep you from moving into odd positions and putting stress on your body.

Another idea, which may seem very odd, is to look into a standing desk. This keeps you from sitting too long and bending your body at unnatural angles.
If these adjustments don’t help with your pain, reach out to our staff so we can evaluate your pains and struggles.

Pain Management

Now let’s talk about how to manage your pain. It’s important to note that pain is a symptom. Usually, your pain means that there’s something underlying. In this case, the underlying problem is how you’re sitting while at a desk, at work, etc.
If you’ve tried our tips and tricks previously mentioned and your pain is still an issue, contact us today! We will take a look to make sure you don’t have a more serious problem, such as arthritis or chronic joint pain. Whether it is something more or just pain associated with sitting at a desk all day, we will come up with a plan to treat your pain.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

3 Common Golf Injuries: How to Avoid the “Rough”

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Article from Brigham Health Hub, written by Elizabeth G. Matzkin, MD

Golf is a lifetime sport – people of all ages and activity levels can participate. It is a great way to get outside and stay active, especially if you choose to walk the course. On average, a golfer playing 18 holes on foot will walk anywhere from three to six miles. Injuries are common at all levels of play, from first-time golfers to professionals. Before you take your first swing of the season, be sure to check out the tips below on signs, symptoms, and prevention of common golf injuries.

1. Rotator Cuff Tendinitis

What is it?

The rotator cuff is a group of important muscles and tendons in your shoulder. Rotator cuff tendinitis is caused by inflammation of these tendons, leading to pain and decreased function. Rotator cuff tendinitis is commonly associated with overuse. Signs and symptoms include pain with overhead movements or repetitive motions of the shoulder.

How can I prevent this?

Rotator cuff tendinitis can be caused by overuse or improper technique during your swing, putting too much stress on the shoulder. Consult a golf instructor for suggestions on improving swing technique. You should always stretch out your shoulders and warm up with a few exercises before you start swinging for the day.

How is it treated?

If your doctor suspects you have rotator cuff tendinitis, they may prescribe rest, ice, and an anti-inflammatory medication. Your doctor also may recommend physical therapy to help maximize shoulder strength and function. If you have a flare-up of significant pain that limits motion, sometimes your doctor may recommend a corticosteroid injection to decrease acute inflammation.

2. Golfer’s Elbow

What is it?

Medial epicondylitis, also known as golfer’s elbow, is caused by inflammation of the tendons and muscles on the inside of the elbow. Golfer’s elbow is a common overuse injury, caused by repetitive motions. Signs and symptoms of golfer’s elbow include persistent pain on the inside of the elbow and pain during movements of the wrist, such as turning a doorknob or shaking hands.

How can I prevent this?

Golfer’s elbow can be caused by improper swing technique that puts additional stress on the tendons of the inside of the elbow. Ask a golf instructor to recommend techniques that minimize stress on the elbow during a swing. In addition, make sure you are using golf clubs that are the right fit for your size and strength.

How is it treated?

If your doctor suspects you have golfer’s elbow, they will likely prescribe rest, ice, non-steroidal anti-inflammatory medication, and physical therapy to strengthen your elbow muscles and tendons. Your doctor also may prescribe a wrist brace or forearm band to help reduce pain with movements of the wrist.

3. Knee Pain

What is it?

A golf swing requires rotation of the knee as you turn your hips and shoulders to follow through. This movement can cause or aggravate a torn meniscus, a cartilage structure in the knee that helps absorb the impact of walking and rotation during a swing. For older golfers, this movement also can exacerbate pre-existing arthritis.

How do I prevent it?

Weakness in the thigh muscles, like the hip flexors, quadriceps, and hamstrings, puts additional pressure on the knee joint when walking and especially during a golf swing. Specific exercises that target these muscle groups will maximize your strength and help to take pressure off of the knee joint, decreasing pain during golf or other daily activities. Proper swing technique is also important to minimize the rotational forces on the knee.

How is it treated?

If your doctor suspects you have arthritis or a tear in the meniscus, they may recommend ice, non-steroidal anti-inflammatory medication, and physical therapy to increase the strength of your thigh muscles. By maximizing strength and decreasing swelling, you can get back to a pain-free golf swing. However, if you have persistent pain and severe limitations in your activities, your doctor may recommend a corticosteroid injection or further intervention.

Golf is a great way to exercise and stay active for many people. Unfortunately, injuries can occur at any age or level of play. Be on the lookout for these common injuries and be sure to stretch and warm up your arm and leg muscles before you hit the course. If you have persistent pain from golfing, be sure to consult your doctor for a proper diagnosis and treatment plan.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

10 Common Running Injuries: Prevention and Treatment

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Article from WebMD, Reviewed by Sabrina Felson, MD

Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here’s how:
1. Runner’s knee. This is a common overuse injury. Runner’s knee has several different causes. It often happens when your kneecap is out of alignment.Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:

  • Going up or down stairs
  • Squatting
  • Sitting with the knee bent for a long time

2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It’s often due to working too hard before your body gets used to a new activity.
Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery.
3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly.  Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal.
People with flat feet are more likely to develop shin splints.
Treatment includes:

  • Rest
  •  Stretching exercises
  • Slow return to activity after several weeks of healing

4. Achilles tendinopathy.  Formerly called tendinitis, this is inflammation of the Achilles tendon. That’s the large tendon that attaches the calf to the back of the heel.
Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.
Treatment includes:

  • Rest
  • Icing the area
  • Calf stretches

5. Muscle pull. This is a small tear in your muscle, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.

Treatment includes RICE: rest, ice, compression, and elevation.Muscle pull commonly affects these muscles:

  • Hamstrings
  • Quadriceps
  • Calf
  • Groin

6. Ankle sprain. This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.
Sprains typically get better with rest, ice, compression, and elevating the foot.
7. Plantar fasciitis. An inflammation of the plantar fascia. That’s the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning.
People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.
Treatment includes:

  • Calf stretches
  • Rest
  • Icing the bottom of the foot
  • Wearing good shoes at all times (even at home or on the beach)

8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.
IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.
Treatment includes:

  • Cutting back on exercise
  • Heat and stretching before exercise
  • Icing the area after activity

9. Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.
To help prevent blisters:

  • Start using new shoes gradually
  • Wear socks with a double layer
  • Apply petroleum jelly on areas prone to blisters

10. Temperature-related injuries. These include:

  •  Sunburn
  •  Heat exhaustion
  •  Frostbite
  •  Hypothermia

You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.

Tips to Prevent Running Injuries

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

  • Listen to your body: Don’t ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see your health care provider.
  • Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.
  • Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly — especially your calf, hamstrings, groin, and quadriceps.
  • Also, warm up for five minutes — by walking, for example — before you start stretching. Stretching cold muscles may cause injuries.
  • Strength train: Add weight training and ab exercises to your routine. This strengthens muscles and develops core strength.
  • Cross train: Mix up your fitness routine. Don’t only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
  • Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.
  • Be shoe smart: Wear proper-fitting socks and shoes with good support. Remember that running shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.
  • Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.
  • Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.
  • Weather matters: Monitor the weather conditions before you go for a run. Don’t run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
  • Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.

Treatment of Common Running Injuries

Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.
Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.
Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling.
Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.
Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.
Pain relievers: Take over-the-counter pain relievers, as recommended by your health care provider to relieve pain and inflammation.
Don’t try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Work-from-Home Ergonomics 101: Setting Up Your Remote Office to Help Reduce Pain & Injury

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From Rachel Pelta at FlexJobs

Since many of us are working at home right now (and weren’t expecting it), lots of people are improvising their “workstation.” For some, that means working at a desk, and for others, that means sitting on the couch or commandeering the kitchen table during work hours.

We’ve got some advice on how to set up an ergonomic workspace at home. While it’s best if you can buy the right equipment, that doesn’t mean you have to. Sometimes simple works, so we’ve included some DIY work-from-home ergonomic hacks you can use with things you’ve probably got at home.

Why Ergonomics Matter

The dictionary definition of ergonomics is, “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely.”

Efficiently and safely are the important parts of the definition. Think about it like this: you’re sitting at your desk typing away, and you get a pain in your neck or your back. Suddenly, you’re not thinking about completing the task as much as you are getting rid of the pain.

Having an ergonomically optimized workspace helps you work “efficiently and safely.” By protecting your body from injury (or recurring pain), you’re better able to focus on your task, which, in turn, makes you a more efficient and productive worker.

How to Set Up An Ergonomic Workspace at Home

Setting up an ergonomically correct workspace at home will take a little bit of doing on your part. At the office, you probably have access to or can order, plenty of items to help you achieve the most ergonomic setup.

While you’re working at home during the pandemic, that may not be the case. You can’t run out to the office supply store and buy what you need. And, even if you can, you may not want to drop the money on it, or take the health risk.

So, focus on helping yourself maintain a neutral spine. Contrary to what you may think, a neutral spine isn’t one that is perfectly straight. A neutral spine is one that stays in its natural curved shape.

A neutral spine is basically an S-shape. That means at the top of your spine, near your neck, your spine curves in (toward your front). In the middle, your spine curves out, and your low back curves back in.

A picture of a spine illustrating the natural S-curve

Image from Pixabay

Whether you stand or sit for long periods, this is the best position for your spine. It takes “less work” for you to maintain a neutral spine, meaning it’s not as hard on your muscles. As you set up your workspace, take a few moments to focus on how your back feels. Is it tight? Does the position feel “unnatural”? If so, you’re probably not in a neutral spine. Keep adjusting and testing until things feel more “neutral.”

Start with Your “Desk”

Using a real desk makes setting up a home office easier. However, given the unusual nature of many work-at-home situations right now, many people are using a “desk.” Whether it’s a dining room table, TV tray, or even a folding table, whatever your desk is right now, make sure it isn’t causing posture problems.

Specifically, your desk should fit your knees, feet, and thighs comfortably underneath. You shouldn’t feel that you have to press your legs together to fit, and your knees shouldn’t bang up against anything. If you can’t fit under the desk comfortably, try out a different “desk” until you find the right fit.

Get the Right Height

No matter what you choose as your “desk,” your keyboard and mouse should be at elbow height when you are seated. Sit at the desk, hold your arms naturally and comfortably at your sides, then bend your elbows. Hold out your arms (with your elbows just slightly in front of your body but still at your sides) as if you were typing. This is the proper height for the top of your work surface.

Some desks let you adjust the height of the desk (or keyboard tray). If you don’t have an adjustable desk or are improvising a desk, you can try some hacks. Use some books or a sturdy box to raise your work surface up. If your work surface is too high, adjust your chair up, or try sitting on a pillow or some books.

Get Your Computer Set

Thanks to its portability, laptops are a popular computing option. However, laptops are not very ergonomic. The main problem with a laptop is that the screen and the keyboard are connected, making true ergonomic placement of the laptop keyboard and screen impossible.

While working on a laptop for a short time is fine, using one for longer periods (like the full workday), will not do wonders for your body. However, there are things you can do to improve laptop ergonomics when you work on it for long periods. And, even if you use a desktop with a detached keyboard, mouse, and monitor, you still have to place everything correctly, so you don’t injure yourself.

Monitor Placement

Depending on how many monitors you use, you’ll need to place them at different points on your desk. However, there are a few things you should do, no matter how many monitors you use.

First, the top of the monitor should be at or slightly below your eye level. When you look at the middle of the screen, your eyes should look slightly down. You should be able to hold your neck straight and easily see the top third of the screen. If you find yourself bending your neck up or down, adjust the screen again.

If your monitor doesn’t adjust height (or you can’t raise it any more), consider propping the monitor up on a riser (or books) to achieve the right height. If the monitor is too high and won’t lower, adjust your chair up.

The monitor should be at least arm’s length from you. This lets you view the entire screen at once—meaning you won’t have to move your head from left to right.

If the screen is arm’s length away and you still can’t see what’s on screen, enlarge the text (or wear your glasses). Larger screens may need to be farther away than “arm’s length” for you to see everything properly. If your screen is already at the far edge of the desk (away from you), move your keyboard farther from the desk to achieve the right distance.

You may also need to adjust the tilt on your screen. If you can see the screen just fine when it’s straight, leave it. However, you will likely need to angle the screen to reduce glare and achieve proper head positioning. The top will push away from you, and the bottom will come toward you.

Most people tilt the screen back between 10 and 20 degrees. However, if you wear bifocals, you may need to adjust the tilt by 30 to 40 degrees. This helps you use your bifocal lenses the right way without craning your neck.

Lastly, try to avoid direct light on the monitor. No matter how you tilt the screen, you’ll have a harsh glare that can be hard on the eyes. Try to keep the lighting to the side of the screen for indirect (and less harsh) lighting.

Which Monitor Where

Depending on how many monitors you use, you’ll need to place them differently.

One screen: center it in front of you.

one screen setup for work-from-home ergonomics

Image from Pixabay

Two screens: line the screens up side by side without a gap. If you use the two monitors equally, then they should meet in the middle of your sightline (when your head is straight). If you use one more than the other, offset the less used monitor to the side. Tilt the screens slightly in, like this:

Image from Pixabay

Three screens: the main monitor should be in the middle. The other two should be one each side of the main monitor with no gap and pointed slightly in.

three screens remote work ergonomics

Image from Bigstock

Laptop Screen

When you use a laptop, you should use the same ergonomic setup for the screen. This means propping your laptop up on something to bring the top of the screen to eye level. Of course, this makes it harder to type, which is why you should use an external keyboard and mouse when you must use a laptop for extended periods.

Keyboard Placement

Placing your keyboard at elbow height is only the beginning of proper keyboard ergonomics. To ensure you’ve got the right keyboard height, place the keyboard on your work surface then try to type a few lines. As you type, your wrists should remain straight, and your upper arms should stay close to your body, without you forcing it.

With the height correct, adjust the keyboard to the proper distance. You don’t want the keyboard too close to you, and you don’t want to overreach. As you type, your elbows should hang naturally by your sides without discomfort. Consider using a wrist rest to help achieve proper keyboard placement. If you don’t have one, a sock filled with rice will do, as will a rolled-up towel.

Use a keyboard that is either flat or has a “negative tilt.” Many keyboards tilt “up,” meaning the top row of the keyboard is raised. This forces your wrists to bend up as you type and can cause discomfort.

A flat keyboard is better since it helps you hold your wrists straight. A negative tilt keyboard tilts away from you (meaning the bottom row of the keyboard is raised) and also helps promote better wrist placement.

Mouse Placement

Your mouse should be near the keyboard and easy to reach without overextending any part of your body. In general, this means placing the mouse by your dominant hand, slightly in front of, and next to the keyboard like this:

A picture that demonstrates proper mouse placement

Image from Pixabay

In general, you should use a keyboard without an attached numeric keypad. This helps you keep the mouse at the proper height and within easy reach while also keeping the keyboard centered.

Consider getting a mouse riser. Similar to a keyboard or monitor riser, this is something you can attach to your desk or keyboard tray to raise the mouse to the proper height without taking up desk space or forcing the keyboard off-center.

Sit Pretty

If you’ve got an adjustable office chair, that’s great. Your work-from-home ergonomics are ahead of the game. But, just because you have an adjustable office chair, that doesn’t mean it’s adjusted correctly. And if you can’t get your hands on an office chair, don’t worry. There are plenty of ways to make a kitchen or dining room chair ergonomically awesome.

Support Your Spine

No matter what kind of chair you use, you want something that will support your spine’s natural S-shape. To do that, you need to sit properly. So, start at the bottom and work your way up.

As you sit in the chair, your feet should be flat on the floor. Make sure you’re sitting evenly on your bottom and not tilting to one side or the other. Your thighs should be parallel to the floor (or your knees at about hip height).

The problem is that once you’ve adjusted your chair to the right height, your arms may not be at the right height for the keyboard. And, of course, your standard kitchen chair isn’t adjustable.

To create the perfect work throne, you may need to get creative. For example, if you need a higher chair so you can reach the keyboard, your feet may not rest on the floor. So, try out some shoes (flat heels only!) to see if some combination of chair height and shoes gives you the proper support for your feet. If shoes are out, try a footrest, step stool, or even a pile of books to achieve the right sitting posture.

An office chair may have a back with lower back support that encourages your spine’s natural curves. Your kitchen chair probably does not. To achieve a neutral spine, try a rolled-up towel or small pillow in the small of your back.

To Stand or Not to Stand

For some, a standing desk is the ideal combination of work and exercise—without the trip to the gym. One study found that working at a standing desk burns about 88 calories an hour. That’s not much, but it is slightly better than sitting and typing, which burns 80 calories an hour.

Calorie blasting aside, some people like a standing desk because it’s something different, or it gives their back a rest from sitting in a chair all day. However, if you are going to use a standing desk, be aware that it does come with its own ergonomic risks.

If you’re not used to standing all day, don’t jump into the first day of a standing desk by using it for eight hours straight! Start with 30 minutes a day and gradually increase your standing time. This decreases the risk that you might develop leg, foot, or, you guessed it, back pain.

When you work at a standing desk, the same rules about keyboard and mouse placement apply, so make sure you aren’t working at a standing desk that’s too tall or short for you.

Lastly, make sure you can stand up straight. Again, this doesn’t mean with a ramrod-straight spine. You need to stand with a neutral spine. That means standing at a desk, not necessarily a high counter.

Just like sitting at a desk, you need a standing desk (or other high surface), that lets you get the right distance away from your keyboard and screen. Some counters, like your kitchen counter, have a toe kick, the part under the cabinet that lets you stick your toes under while you work.

However, if the toe kick isn’t deep enough, you may find yourself too far from the desk. That, in turn, will mean you’re overextending your arms or leaning too far forward, which could put pressure on your spine. And, if you’re using an external monitor, if you don’t get the screen placed right, you may crane your neck or lean back without realizing it.

Keep a watchful eye on your posture when you work at a standing desk. If you’re feeling pain, stop and examine how you’re positioned and adjust it. The last thing you want is to not be able to sit or stand while you work.

Successfully (and Ergonomically) Working Remotely

Sure, working on the couch sounds like a dream. But, after a few days, you might be fighting aches. Back pain, leg pain, even neck pain are all possible. Take the time to carefully consider your home-office ergonomics when working remotely. Your back, your arms, and every other part of your body will thank you.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.