No more back pain at work!

No more back pain at work!


the information i’m going to give you
now is crucial to you resolving a lot of your back pain if you spend five or six
hours at a desk each day in an awkward position it will be a major contributing
factor to your back pain so let’s look at some really simple things that you
can do starting at the feet there you can just bring your feet flat onto the
floor the minute you have your feet flat on the floor your body’s in a strong
position and it’s not rotated or held in an awkward position now I’m aiming to
get her hips above her knees I want this lumber spine this lumber curved back in
i want the thoracic curve and i want a better i want to curve back in the neck
I want the head straight up look at how much forward her head is from the rest
of her body and the rest of her spine that is causing a tremendous strain
through all of these muscles here and she will at the end of five or six hours
in this position have a lot of probably have a tension headache and a lot of
pain through all these muscles so moving up one very quick and easy thing you can
do is to buy this this is called a wedge it’s just a piece of foam so we just pop
this in the Sarah there we go there we are now you can immediately see that
it’s brought that lumbar curve back we’ve brought her hips above her knees
we’ve got that lumbar curve back with Sarah can still slouch back and again
negate even the very best efforts to bring that curve back so to avoid that
cheat I recommend that you use this this is called a lumber which a number
support and it just essentially you’ve put the pelvis in a position where the
lumbar curve is there and this basically just kind of ensures that you don’t
cheat and lose the benefits of having that wedge there now you can see already
Sarah’s head is now in a much better position it’s much more in line with her
spine but I still like to improve that because you can see the line of sight
here is down so Sarah is naturally pushing her head down in order to look
at her screen another problem that we’ve just resolved with the wedge is we’ve
brought her elbows up above her wrist that’s really important you do need your
elbows to be above your wrists if they’re below the risks you’ll be typing
like this and you will start to develop a little bit of RSI so that’s a very
good and easy way a little bit higher even if you’ve got an adjustable chair
you can just raise the chair up a little bit more so that your elbows are about
an inch or two above your wrists so how are we going to
adjust this because laptops and iPads are very very popular and we need to
bring Sarah’s screen up there’s lots of things that you can do to raise your
screen there’s several screen raises that you can buy it really doesn’t
matter which one you buy this is just one I’ve got it may not be perfect for
Sarah but we’ll just pop that on there now the point being that i’m looking for
sarah’s to be able to hold her head up i’m looking for the top of the screen to
be at a height so we’re looking for a minimal tip forward of that head now
obviously if they were to try to use the keyboard now that’s going to cause a
problem so we do recommend that you use an external keyboard ok so I’m a lot
happier with this position now we’ve got the feet flat on the floor and we’ve got
the hips above the knees we’ve got that lumbar curve in there we’ve got a much
straighter thoracic spine we’ve got that curve back into the neck I’ve got the
elbows above the wrists and we’ve got a nice line of sight there so that is a
really really basic that’s your fundamental starting point for how to
set up your desk to avoid back pain

Leave a Reply

Your email address will not be published. Required fields are marked *