You need to have good quality chair and desk. What you have now? I can recommend good variant from primecables.com, it is special sit stand desk with 12 available options for height adjustment, wider adjustable range, advanced design avoids any danger of clamping injury and another benefits. I read that such desk will useful for back and neck. Also you need to do some special exercises.
@Anonymous Sorry to hear about the pain in your neck! While I wasn't prompted by a pain in my neck, pain in my shoulders made me try this whole yoga-ball sitting configuration. And I really like it! Check it out, I wrote about it in this piece here in the QB Community:
Good luck with experiments -- I hope you find something that helps :-)
For those of us who sit a lot for work, back pain is quite common and often stems from a weak core and lack of movement and mobility, and poor posture. Something that has totally changed my life is Essentrics: a quick 22 minute workout that stretches every muscle in the body. I talk about it in my bi-monthly Wellness Works post.
Another thought is mixing it up throughout the day between a sitting and standing desk. I know there are some that are height adjustable. There are some awesome desks out there these days! :smileyhappy:
@Emmet Can I suggest that you alternate you positions at your computer during the day, so your body is in different positions. Correct posture is the key towards eliminating back and neck pain. Make sure you are sitting with a straight back and not slumped back in the chair with a curved back. I have attached some images for you to look at.
A curved lumber that pinches the spine can cause pressure and pain after a while.
Try squattig for a while, say 5 mins and then get back to work sitting in correct position.
Take walking breaks every 20-30 mins to get the body moving and then return to practice your correct body sitting position. Once you are aware of how you sit you will eventually naturally want to sit this way :)
As @ShanaNiederman mentions, sitting on a Swizz ball greatly helps with keeping a good posture whilst sitting and helps you with a straight back sit as mentioned above.
Thanks @AudreyPratt, I am a Chi Running and Walking instructor and teach Tai Chi Posture which incorporates the best posture for ensuring the bodys natural alignment and eliminating injury. I love sharing what I know on this topic :)
@janemanthorpe That is awesome! I will have to look up "chi walking and running." Tai Chi is just amazing for so many reasons. Keep doin' what you're doin'! I bet you help your clients out so much. Is fitness your main business? I'd love to hear more!
@AudreyPratt, Holistic Health and Fitness is what I teach in 3 areas:
Chi Running and Walking - an injury free way to move the body and run/walk with less impact and effort which is based on Holistic Lifestyle Living via tapping into the universal Chi energy around us.
Whole Plant Based Raw Vegan Nutrition - giving what the body needs to thrive. Only unprocessed, unrefined whole natural foods from nature. Nothing from a can, bag, pre-made or cooked. Eating in season and harmony with nature. The body responds back with energy and vitality.
Body-Mind connection via inner work to connect with your true authentic self and living a complete toxic free/chemical free lifestyle - via using natural pure ingredients from nature and exercising in nature to tap into her magical healing. Only eating and using, foods and materials from nature that match your unique body needs. (everyone is different)
Recently I purchased my business partner a standing desk and he loves it. When you combine that with our wireless headphones (Logitech H800 work with Bluetooth and USB dongle for computer), we have the ability to get up and move around while we are on the phone.
I held off buying myself one hoping to find a good deal for an electric table for extra space. If you are considering a table top riser, make sure that it has the space you need for your monitor setup and make sure it has a gas shock that will help lift the top as well allow you to set the height to a comfortable level.
Hi there, I have found that I MUST use a slanted foot rest. This helps to align your back. Mine is from Office Depot $16.99 "Mind Reader Comfy Adjustable Heith Foot Rest" I had to get one for home too - although I can't find a chair that works for me as well as my office chair. So I tend to do most of my work in the office because it doesn't hurt my back! I wish I could remember where I got that chair! Please try the foot rest it will help I am sure!!
@ParkwayInc - Thanks for sharing your recommendation on a standing desk! I have been looking for one that can adjust the height but haven't been able to pull the trigger. This may be just what I need to act on it! What does your business partner like best about the standing desk? Do you have pros and cons you could share?
@Cindy-RoxyIns - I can't say I've ever heard of the slanted foot rest but I am certainly intrigued! I love how many options there are out there to help keep our bodies functioning properly while we work; proper alignment is key! What have been the biggest improvements you've found since using the slanted foot rest?
When my back starts to hurt - I realize I am not sitting back in my chair with my feet on the slanted foot rest. It immediately stops hurting. I tend to sit forward with my feet on the chair feet and that is not good for my back! So, my back reminds me :) Hope that helps.
@Cindy-RoxyIns Super helpful! I'm always looking for ways to help my clients with their backpain; exercise can only help so much. It's important people are mindful of their alignment not just during their 20 minutes of working out, but all day long!
I only work on Laptops, because I can position that so the Screen is not much different than a Reading position. These are not on the regular desktop, but a "typing table" or laptop cart set to its lowest position. I keep my hands lower than my elbows and my line of sight is that same Slope. I would never go back to regular Screen positions. You can get some monitors that "kneel" nearly to the desktop, like a Tablet, or all-in-one computers that are practically the same as the Laptop Screen position.