Corey Scarozza often helps people with pain in their necks, backs, hands and arms. Yet he asks them to focus on a different body part first—their feet.
“Our bodies are meant to move,” says the ergonomic specialty-certified Sentara Hand Therapy Center therapist. “A lot of times when we’re at a computer, we’re…in these static positions where we’re not moving much. We get kind of into our work, and we forget about moving.”
Get up from your workstation regularly, Scarozza advises to desk dwellers. Move around; walk to the kitchen (whether it’s your home kitchen or the office’s). Get a glass of water. Walk to your fax machine. Walk to your printer. Place these machines far enough away so it’ll be a bit of a hike.
“Those are the variables that you can incorporate throughout your day,” Scarozza says, “just to keep your body moving.”
He offers other, easy-to-implement tips in hopes that people can prevent the kinds of aches and pains that can morph into serious concerns, making a visit to his therapy center necessary:
- Mix it up. If you’re in a Zoom meeting or otherwise can’t walk away from your computer, rest your arms at your side instead of keeping them on the keyboard. Circle your neck. Wriggle your toes, ankles and feet. Your goal: Get your circulation going.
- Switch up your desk position. Work for 30 minutes standing versus sitting. A standing desk or a pneumatic lift that adjusts your desk from low to high can give you this option. You’re still working, focused on your screens, says Scarozza, but offering your lower body much needed circulation.
- Purchase a walking pad. Practice, and slowly build up the time you spend using it.
Scarozza notes that walking while working takes effort to master. Visually track your position, making sure you’re not risking a spill. - Use a height-adjustable chair. Your feet should rest easily on the floor, and you should be sitting firmly against the back of your chair’s seat. The ideal position is with your elbows bent at a 90-degree angle.
- Step it up, literally. A footstool or cushion under your feet can assist you in sitting in that ideal position. Scarozza says some people will use an old phone book or yoga block to help.
- Resist a seat cushion. Only use one if recommended by a medical provider or you have pain on or toward your tailbone. For most people, it’s better to not rely on a cushioned pad. Scarozza prefers that people condition their bodies to sit properly on their own. Your lower back should align with the back of the seat, and your spine should be straight.
- Make your own prop. If you have carpal tunnel syndrome or feel as if your median nerve, which allows your wrist, hand and forearm to move, is beginning to compress, position your wrists neutrally while typing. Adjust the height of your keyboard or your hands. Scarozza suggests a using a piece of foam edge or a pool noodle. Cut the circumference of the pool noodle in half, and place it on the edge of your desk to support your wrists.
- Minimize neck pain. Place your screen at eye level or adjust your chair accordingly. If you have multiple screens, position them so you only turn your neck 30 degrees to the right or left. Constantly moving your head more than that can cause neck strain.
If, despite your best efforts, you experience pain, speak with your primary care physician. After ruling out other possibilities, he or she might refer you to an occupational therapist. One on one, the right specialist can help you work out your workstation woes.
