Pimp My Workstation – or How Not To Have A Pain In The Neck From Work
Do you have a sedentary, desk-based job like I do? Do you suffer from neck pain and stiffness? Chances are you’re like me – always battling neck tension and its inevitable consequences. My recent adventures in physiotherapy, as a result of my hip, have led to some very positive outcomes, including redesigning my workstation. My physiotherapist worked out, very cleverly, that part of my hip problem was from stiffness around the gluteal region which was indirectly related to my stiff neck. When she treated my neck with gentle manipulation, my hip was more flexible. The next step was to correct the postural problems that were affecting my neck for the 35 hours a week that I spent at the desk.
I work from a laptop, which is apparently one of the worst things to do. The screen is far too low, causing the neck to bend forward, which results in neck strain even after a short period of time (e.g. half an hour). Any forward-bending work like reading a book will also result in the same problem. Hunching over the iPhone while on public transport exacerbates the problem. Have you ever noticed the posture of everyone on a tram or bus? Of course, we can’t simply blame our digital life for this, because reading a paper book or newspaper will essentially cause the same posture.
I had to raise my laptop screen to eye level, so I investigated laptop stands and bought this awesome brushed stainless steel foldable stand from JAS PRO. To kit out my workstation properly, I also needed an external keyboard and a mouse. Here’s my new workstation now:
I’ve noticed a huge difference with raising the laptop screen, and am trying to minimise use of my iPhone at other times. Taking regular breaks from sedentary work is also helping, and whenever I can I look upwards to stretch my neck – at the ceiling or at the sky, depending on where I am. I’ve also attempted to reposition my chair so that my elbows, hips and knees are all at 90 degree angles. Here’s a useful article on office ergonomics, which can help guide you as to how to pimp your workstation.