Employers are more than ever taking the important steps to minimize and prevent the risk of developing musculo-skeletal disorders (MSD’s) in their workplace.

Workers whose workstations are inappropriate and poorly matched to their individual needs are at risk of discomfort, long term injury and substantial time off work.

MSD’s can be attributed to sustained postures in the workplace, particularly when people have poor posture. These include; Neck or back pain and stiffness, Shoulder or arm pain, Pins and needles in the arms or legs, Leg, ankle, or foot pain.

Your Physiotherapist at Richmond Physiotherapy Clinic can advise you regarding ways to improve activity levels, postural strength and awareness, and the role of hands on therapy to resolve workplace persistent aches and pains. Call us on 9428 8862 to make an appointment or alternatively book online now.

In a systematic review of standing and treadmill desks in the workplace (2014, MacEwen, B) it was found that;

‘Standing and treadmill desks are intended to reduce the amount of time spent sitting in today’s otherwise sedentary office. Proponents suggest that health benefits may be acquired as standing desk use discourages long periods of sitting, which has been identified as an independent health risk factor for chronic disease (obesity, diabetes and cardiovascular disease) and psychological (worker productivity, well-being) outcomes. Treadmill desks lead to the greatest improvements but are less practical. Neither has much impact on work performance.’

Changing your working position regularly helps to prevent back problems.

Standing work stations can be ideal for people where sitting all day is not an option, ie. “Individuals returning to work after back surgery”

There is no science in deciding which standing work station is the best. Among Richmond Physiotherapy Clinic clients the most popular choice is an Ergotron (~$700), from a company called Tammex or Ergoport in Melbourne, but there’s a list of other resellers on their website. It is easy to alter from sit and stand. The second most popular is the Varidesk (pictured above).

It appears that IKEA has a sit/stand desk that may also be a cost effective option.

Also used by Richmond Physiotherapy Clinic clients are the more expensive Conset and Ergomotion electric height adjustable sit to stand desk.

The following guide provides general advice for users of screen-based equipment. The information is designed to assist the majority of users without pre-existing back, neck or shoulder problems.

Establishing an Ergonomic Workstation start can with self-assessment.

1. Conduct self-assessment of your guidelines.
2. Adjust workstation to suit guidelines.
3. Consult with your Physiotherapist, Manager, HR consultant or Ergonomist if further assistance is required.

A few changes to your workstation setup should enable you to work in front of your computer with your back, neck and shoulders more relaxed and pain free.

For a more expansive explanation view our ergonomic workstations download.

Where sitting is contributing to back pain or stiffness, a review of sitting posture and positioning is appropriate.

Optimal sitting (ergonomic) chair posture is an inexact science. There is, however, moderate consensus amongst ergonomic and Occupational Health and Safety trained physiotherapists with respect to the correct sitting posture.

Approximately 50% of physiotherapists prefer the chair seat to be tilted slightly forward with the backrest upright and both feet flat on the floor. With the chair height adjusted to achieve these guidelines, the client is instructed to sit on the chair with the lumbar spine relatively flat or curved mildly inwards or away from the seat back and the lower abdominal (transversus abdominus) muscles activated along with the deep neck flexors (chin slightly down and in) and the scapula (shoulder blade) mildly retracted (pulled back). This position is known as an active sitting posture.

Approximately 30% of physiotherapists recommend an alternative sitting posture. In their advice, the seat should be horizontal or tilted slightly back with the back rest similarly tilted back. This means the client sits back in the chair with the chair supporting your back.

Price Warren is of the opinion that most clients should try to sit ~50% of the time in the activated posture with the chair either horizontal or tilted slightly forward and ~30% of the time with the chair tilted slightly back as per the second position (you can choose the remaining 20% providing it is pain free). The optimal posture is where there is least aggravation of the back with no referred pain or back stiffness. He is also of the opinion that it is easier to sit for longer periods in a good quality ergonomic chair that has adjustable seat height, tilt and back support options, than one without these parameters. It is possible to sit on almost any chair well and in any chair poorly.

It is also possible the progression of arthritic or degenerative disease may well be influenced by the quality of one’s chair and your posture and period of time spent in that chair particularly given the disc and joint pressures in sitting postures (Ref; Nachemson, 1964, Journal of Bone and Joint Surgery).

For analysis and advice on chairs, sitting posture and back pain please consult your Richmond Physiotherapy Clinic physiotherapist. Please also refer to our website for advice on Workstation Assessment, Neck Pain, Pillows and Buying a Bed.