The Perfect Ergonomic Desk Setup To Avoid Back & Neck Pain
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- Опубликовано: 25 май 2021
- A poor office ergonomic setup can cause neck pain & stiffness, back pain, RSI, poor circulation, or fatigue. This 15 point ergonomic checklist will help avoid the issues related to sitting in front of a computer all day.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
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#bodyfixexercises #ergonomics #ergonomic
Which was the most helpful tip?
‘The 3 Essential Exercises EVERYONE Should Do’ … Watch this EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
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AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
The L shape.
Shotout to everybody watching this in the most back-breaking position possible
🤣😆
At the monent, my spine feels good.
They call me jumbo shrimp
Currently attempting to break spine while watching to convince the wife
Me 😂😭
I do an 8 to 10 hrs shift daily, I find changing position regularly more important than sitting in one perfect position also keeping a 250ml water bottle instead of 1 litre to make myself walk for 4 - 5 times at least for water.
Movement is important. Just try to stray too far from this in your variations, that's all.
@@BodyFixExercises you want us to stray from this position?
@@blackjedi111they probably missed a "don't"
the small bottle trick is very smart
Plus, all the meta-analyses and systematic literature reviews come into the same conclusion in terms of sitting ergonomics: No sitting position is good, or bad. What matters, is what you do when your not sitting.
How does this not have more views? Straight to the point, no fluff. Thank you!
Thanks Maneetpaul!
No fluff , it's all fluff
yo its the kindle guy
Just under three minutes long too
Im doing everything wrong.
😅
Elbows at 90 degrees at this setup gives you carpal tunnel syndrome. Have been gaming 8+ hours sometimes for 20 years and never had any pain. Went to an office job an sat in this stupid „correct” position just to get carpal tunnel syndrome. Do what your body feels comfortable with and change positions often. Movement is the only solution.
Fair comment actually. Every body is different. Sometimes doing what feels feels right for you is best. And definitely moving frequently is the key.
Keep in mind though: bending elbows a lot more than 90 degrees can irritate the ulnar nerve. And bending them less than 90 degrees will mean they are forward of the body which increases tension in the upper trapezius muscles.
@@BodyFixExercises Sorry for the mean tone of the comment earlier. How I avoid the tension on the trapezius muscle is by elevating my desk higher and put my elbows out to the sides on the desk. This allows for the radius and ulna not to pinch the nerve and brings the screens more to "just below eye level" (most office setups don't have tall enough monitor stands). This results in a wide elbow positioning to the sides of the body and when you need to type, you move your hands adding movement. This is not perfect when you are primarily writing.
@@obliviontb you really don't know what u are talking about. Gaming and office work aren't the same. Whatever you did different besides the posture is probably what gave you carple tunnel
@Donaldo Thomoson yeah is like, "I had been smoking for 20 years, but now that I didn't I got lungs cancer. I should be keep smoking"
Ahhhh yes, because the accumulated 20 years of gaming 8 hours a day did not have anything to do with this....
Raise your screen so that the MIDDLE of it is at your eye level. The "top of screen at the brow level" rule was made back when screens were smaller. These days if you put it like that, you'll be looking down for 8 work hours and possibly bending your neck and back to focus.
Bring the screen higher to your eyes.
Yes, if the size of your screen is very large you would need to adjust it slightly
The key for the seating problem is change the position/posture all the time. Keeping a single seating posture, no matter how "correct" it is, doesnt cut it
Just try to to get too far away from this position.
if u dont move ur fascia is gonna clump together 100%. especially lower back where u have big plates of it.
Thank you for this. I have been sitting at my desk with terrible posture for years. Following these simple steps immediately made me feel more comfortable at my desk. It feels refreshing!
Good on you Spooky Boogie!!
@@BodyFixExercises Thanks!
Best video on desk setup I've seen. Practical, to the point and accurate.
🙏👍 glad you liked it!
This is a top 1000 youtube video all-time. Absolutely superb information that is clear & easy to understand throughout. Bravo 👏
thank you so much for this, it helps me in my battle against lower back pain and sciatica
I got a new standing desk and I finally found out why my neck started to hurt thanks to this video.
Made some adjustments and I felt instant relieve! Thank you so much.
Glad it helped!
Clear and instructitive. I was able to immediately improve my workspace setup. Thank you :)!
Great!
Hey this is great! I have gone through this numerous times...where I stop paying attention to my posture and then slouching becomes a habit. And before I know it, I wind up with weeks or sometimes months of neck/back/shoulder pain.
This video has some novel solutions I haven't heard before - such as removing armrests if the chair won't fit under the desk, and placing a laptop on a stack of objects while using an external mouse and keyboard.
Also setting a reminder to check posture every 15 minutes is a great idea.
Thank you!!!
👍 you might like this too then...
ruclips.net/video/cEYRgHvdUak/видео.html
clear and easy to follow. Thanks!
Fianlly found what I was looking for. Thankyou for this. Has so much info in a really short video.
Glad you enjoyed it!
Short and precise, this should have millions and millions of video.....thanks mate
Very kind!
good basics, thanks!
Thank you very much, friend! RUclips recommended your video just in time when I started working remotely. Once again, thank you very much!
A pleasure! 🙌
Straight to the point and with examples. Thank you!
No worries!
Great content, subbed.
I'm getting awesome results from your fix for sleeping posture & shoulder pain.
Great! Thanks for letting me know. 🙌
Astonishing content Man 👍👍👍
Thank you so much for this video. I sit at a desk at least 9 hours a day and I appreciate the notes on posture and alignment. I think that's the part I find I slump into is how my wrists haven't been aligning with my elbows, as if I was torquing it to one side. Elbows in, shoulders over hips. Now all that's left is to elevate these monitors. Cheers!
Glad it was helpful!
Thank your for making this video it will be very helpful for me! Love & respect from India. 🙏🏻
Really good content! It’s short not like the other video’s but really informational!
Glad you liked it, Rick!
Very helpful video! Exactly what I needed to know! I've been having shoulder pain from working at my desk. I can see that my chair is not doing me any favors. My arm is below desk height and the chair has no vertical adjustments (it's from the 80s lol), so I tend to have my arm almost fully extended in front of me when using the mouse. I think I'll also take your advice to get up more during the day. Thank you for the video!
That extended arm will tend to cause tightness in the traps
You should consider a standing desk... best thing i ever did.
Thank you very much.
I have very sore shoulders from working remotely and will use this video to review my posture and environment!
Great!
I love this Channel. Thank you for sharing knowledge!
You're very welcome. Thanks for watching!
Perfect and straight to the point
Cheers!
Thanks for the video, gentleman. It was very important to me.
A pleasure!
This is an excellent video. I work from home and I have severe neck pain. I will implement these adjustments to my work set up. Thank you for the much needed tips 🙂
Best of luck!
Great video very informative. It's rare to find videos these days that are not trying to sell something, not containing enough information and asking to watch the next video.
Glad you enjoyed it!
Amazing.🙌🙌 Will be using this video to teach my students about sitting with correct posture when using the computers
Perfect!
What a great and important video! I will be sure to share with some of my tech buddies that are working from home. Good tip about putting the bin further away so you have to get up to put stuff in it 😃
Thank you for sharing Elena! I needed this video, it was really great!
@@eddiejaoude 🚫 🦐 🚫 Le'ts not be prawns haha, I hope you find it useful.
Thanks Elena! I'll be posting the best exercises to do while you're sitting at your desk next!
@@BodyFixExercises I look forward to it!
I come to this video every couple of week for posture motivation. Still best one out there. Sweet and short! Congratz.
A lot of people comment that this position of sitting is impossible to maintain, but honestly I can sit like that for hours. The key is just to do a lot of postural exercises. If you mobilise the restricted areas of your spine, strengthen the muscles that pull your head and shoulder back, and stretch the muscles that pull your head and shoulders forward, you should be able to maintain this position quite easily. But of course movement is always important... so you can do my 'office desk exercises' (video) regularly to create a bit of movement during the day.
Thanks really needed this
👍👍👍
Great vid!!! Just what I needed. I have fibromyalgia and I’m in enough pain, I don’t need it from my desk posture too. So detailed. Thanks.
Glad it was helpful!
thanks for this. Im currently in college studying how to code and one think i noticed over the last semester is that i dont know how to sit correctly. Posture is so important to me because I also like to powerlift as a hobby and i need the least amount of neck and back strain for my lifts
This is so nice have learnt something, thanks
So glad!
I'm truck driver who does some office work too. And it's crazy how cheap and poor most office chairs are. You're lucky if you can sit on those 1 hour comfortable. My truck has seat where you can sit over 4 hours drive with just small position changes needed. But that seat costs over 5k€
5k! Wow!
@@BodyFixExercises Here how it's adjustable. And it usually last 1million km that's well over 15000 hours of sitting.
ruclips.net/video/nbL8YIkvebs/видео.html
An good office chair starts at 400-600$ up.
An office chair for 100$ is crap.
Thanks Sir, Gretings from Turkiye
Thank you for putting this up.
No worries!👍
brilliant info and instructions, thank you.
You're welcome, Edgar!
Thank you for getting straight to the point - too many instructional videos have long boring intros
No worries!
Thanks! After watching your video on fallen arches, I began to wonder if my seating position was a problem. And here’s the video! Thanks much.
Thanks very much for the Super Thanks! 🙏🙏🙏
amazing. To the point! loved it
So glad!
such a great video. Thanks so much!
You're so welcome!
***NOTE! A LOT of people will find it hard to maintain this "ideal" position. There are two ways to address this...
(i)To begin, keep changing position slightly without straying too far from this position. Movement and variation can help.
But ask yourself this: WHY is it so difficult to maintain?? Because with poor posture three things happen over time. Spinal joints seize up in poor positions. Some muscles (at the front mainly) shorten and adapt to poor posture. And other muscles become weak.
(ii) You can maintain good sitting posture quite easily if you work on mobilising, stretching, and strenghtening these key areas.
These are the kind of postural exercises you can do:
ruclips.net/video/C9QJIuIXAp4/видео.html
ruclips.net/video/VmV4IN6EJQA/видео.html
hardcore
Nice video, thanks for sharing
Thanks for visiting
I'm already feeling the benefits from watching this video - thanks for sharing!
So glad!
As a veteran chair user, the key is moving around you body, shifting yours weight and your joints.
You can have you butt on the edge of the seat with your back straightened then shift to a curve unti the back of the chsir etc.
Just make sure to moveeer
Thank you so much sir, very helpful video 😊❤
Most welcome👍🙏
Great! Very objective! Thanks!!
Glad you enjoyed it!
Excellent and to the point
Thanks Blake!
Thanks a lot for this great and helpful video.
Glad it was helpful!
Wonderful video
Thanks Brother
From India .
Very detailed and illustrated video
Glad you liked it!
Great video !🎉❤
Thank you!!
very useful. thank you so much
Glad it was helpful!
Thanks for the video! Very nice :)
Cheers ACS!
Thanks man that help alot
No problem 👍
omg THANK YOU, I was literally in pain. You've saved me. 😫
Glad to help! 🙌💥
Thank you sir, clear instructions 🤍
You are welcome 😁
Well needed content
Cheers!
Thank You!🎉🎉
You’re welcome 😊
This thing is really helpful. I've tried it and seen it working on me very well. People should try practising some of things being taught here.
👍👍👍
Huge thanks 👍😊
No probs! 👍
Very good video.
Thank you very much!
Thank you very much
You're welcome🙌
Thank you!
Welcome!💥🔥🙌
Relly good video !!!!! Thanks !!!!
Glad you liked it!
Really like it !!! 👍🏻
This should made mandatory for working chair companies manufacturing company. Each organization should follow up this
👍
Great video, I have been wondering how to optimize chair/desk/monitor height for maximum comfort.
That's a perfect position! I can hold it for entire five seconds 😅 but seriously, it's difficult to hold one position for too long, thank god I have elevating desk in my office so I can stand up and work like this for at least an hour.
Yes, that's a good option!
Great ! I would just like to add that is important to have armrest and know how to deal with them
As long as the armrest doesn't prevent you from moving your chair under the desk
best video i have found so far, simple and precise.
well done!
Glad you liked it!
At 1:04 timestamp, I noticed your shoulder position is the same with mine, which is internal rotation. May I know if it's possible at all to completely have the upper back retracted and hence the shoulder not in a internally rotated position? I've been strengthening upper back for a year now, while standing the shoulder is retracted, but when sitting it seems that I can't make them stay retracted. The armrests are also in the lowest position (though it would still be higher than my natural arm resting height when without armrest.
Thank you
You're welcome
How about picking a chair? I work from home and am sitting at a breakfast bar for hour long meetings. I’d like to find the perfect work chair, preferably one that I can raise to sit at the breakfast bar. A video discussing what to look for in a chair would be amazingly helpful! Love this video btw 🔥🙌
Good idea, Nick. I'll definitely add that to my video list
thanks now i can game 24 hours painlessly
24 hours!!? 😳😳😳
Great video
Thanks!
U dropped this 👑
🤣😆 awesome comment.
You don’t realise how bad your posture has been until you start getting these issues. Nice video
Cheers
Thank youuuu!!!
A pleasureeee!
thank YOU! no better and concise video on the subject! downloading so I won't forget :-) There's excellent freeware available that remind one to take breaks, too. I'm using STRETCHLY. Sure, a PITA sometimes, but worth the "annoyance" :-) I've been using CAD for architectural designs since '82, and man-ohhh-man, making sure Computer Ergonomics is correct is VITAL to my earning a living!! Good luck and a long and happy life.
Thanks for sharing what helps! 👍👍👍
you earned a subscriber.
Thanks! Welcome aboard!
I'm asking the algorithm man to recommend this video to more people
😆🙌😜
Thank you for this video! You feel so ergonomic, can I know the height of your desk and the distance between chair and desk? I m 184 with shoes ..I can t feel comfortable in my workstation! Thank you in advance
great video
Cheers!!🙏
thats some crazy gaming rig, doctor
✌️🤜
Could you talk about standing desk adjustments? How to find right height when changing from sit to stand and the other way? Thank you.
When you stand , the height of the desk should be at a level so that...
when your elbow is beside your body and your forearm is horizontal, your forearm sits nicely on top of the desk
Gracias
Un placer
too awesome video
Cheers!! 🕺
I personally work at Home but i have Two Screens connected to my Computer. If i have a Feel any Discomfort i generally switch Screens. From my Main Screen to the TV Screen then I Stand. If I feel Tried of Standing Switch Back to the Main and If I'm Tried of Sitting Switch Back to the TV Vice Versa.
Hi, can you share your chairs name please and where can i find it, thank you
Japanese
1)後ろに曲がる椅子は避けてください。
腰痛の一番主な原因です。
椅子にできるだけ直角になるように座り、椅子が背中を十分に保護するようにしましょう。
2)膝が椅子に当たらないように座ってください。
もし膝が椅子に当接している場合は、あなたが大きすぎる椅子を利用しているということです。
3)もし椅子が机の下に入らない場合は、肘掛けを調整してください。
4)椅子を机と水平になるように高さを調整して、肘が机に90度直角に当たるようにします。
5)膝が90度垂直に立てられるようにし、足を伸ばしたり、組んで座らないでください。
6)足首が90度で地面に触れるように座ってください。足が地面に触れることができないほど椅子が高い場合
足プロテクターが別途必要です。
7)パソコンに向かって曲がった姿勢で前傾姿勢で座る場合
肩と首に負荷がかかることがあります。 したがって、肘が垂直になるようにキーボードとマウスを正しい姿勢で利用できるように
正しい姿勢で利用できるように配置してください。
8)マウスを利用するときは、90度直角に利用するようにし
トンネル症候群及びその他の手首の疾患を防止できるようにしてください。
もし手の頬の周りに不快感を感じる場合、柔らかい手首保護メモリーフォームなどを利用してください。
このような製品を利用するときは、手首の下の肘ではなく、手首に届くようにしてください。
9)モニターと視線の距離は、あなたが腕を広げた時、指先が触れる程度でなければなりません。
近すぎると眼の病気を、遠すぎると首の病気を引き起こす可能性があります。
10)モニターの上部が視界の正面を向くようにしてください。
高すぎるとドライアイ、低すぎると首の病気を引き起こす可能性があります。
11)マルチモニター使用時、モニター間の間隔が適切でない場合、首の病気を引き起こす可能性があります。
したがって、マルチモニターを利用するときは、メインモニターを視界の正面に置くようにし、残りのモニターをメインモニターにできるだけ近づけるようにしてください。
12)2つのモニターを使用する場合、2つのモニターの間隔はできるだけ近づけるようにしてください。
そして、可能であれば椅子を回して確認するようにし、首をあまり使わないでください。
13)ノートパソコンを利用するときは、外部モニターを接続して視界に合うように使用したり
あるいは、支えとなるようなものを使って視界に正面から見えるようにしてください。
このような時には、ワイヤレスキーボード/マウスなどの外部入力器を使用することをお勧めします。
14)携帯電話を利用するときは、マイク付きのヘッドホンを利用したり、マウスを利用する手の反対側の手を利用して受信することをお勧めします。
15)携帯電話に一定時間の通知を設定しておき、同じ姿勢で長時間パソコンを利用せず、15分程度の周期で定期的にストレッチをするようにしてください。
ゴミ箱を空にしたり、プリンターの出力を確認したり、あるいは散歩をするのも良いでしょう。
To surelevate the laptop is so important.
I started to do it because it's a gaming laptop so it is important for aeration when gaming, but then i notice how good it is for my neck so i do it everytime.
👍
Intricate details ❤
Cheers!
Видео канеш полезное, но я бы посмотрел сколько и автор выдержит часов сидения в этой правильной позе.
You'd be surprised 😉💪