About 80% of the people we encounter at the gym are desk workers. Day after day people tell us of their struggles with shoulder pain, lower back pain, neck pain, and strange nerve problems. Although people know they have these weird pains, they don’t analyze them long enough to find the cause of their aches and pains. We decided it would be appropriate to write an article on proper desk posture and how it can affect you muscles, joints, and nerves.
Notice all the key points in this picture ( they are numbered for your convenience ).
1.) The arm is pulled back and aligned with with shoulder joint
2.) Elbow is lined up with the shoulder joint creating a 90 degree angle
3. ) Ergonomic chair is flush with the back supporting the lower spine fully
4.) Knees are bent at a 90 degree angle
5.) Feet are placed on a stool or wedge to ease tension. Notice also that the feet are both on the floor legs are NOT crossed.
* The height of your monitor should be level with your vision. Your keyboard and mouse should be close enough to your body to form a 90 degree angle at your elbow.
With these little tips you can avoid shoulder impingement (caused by hunched shoulders pinching the nerve), lower back pain (caused by leaning forward in your chair and crossing your legs), neck pain ( caused by a forward head / leaning forward with bad posture ), and possibly syatic nerve issues (cause by a tight butt muscle from leaning forward or crossing your legs).
Keep in mind that good trainers pay attention to all your comments, even the one that are a result of pain. You can think of your trainer as your “muscle specialist” since they deal with aches, pains, stretching, strengthening, and overall function. If you are having specific issues with your joints find a seasoned professional around the gym and ask them for advice on your joint or muscle ailment. You might be surprised at what they tell you 🙂 If you are having issues of you own and you would like to write in with specific questions, feel free to comment on this article or write us an email.