Best Office Ergonomics Chair-Desk-Computer Setup For Neck, Shoulder, & Back Pain

Physiotherapist Maryke Louw demonstrates the best office ergonomics chair-desk-computer setup to avoid getting neck, shoulder, and back pain. She also shares some tips on what else besides a good ergonomic office setup is necessary to dodge the upper body pain bullet.
👉 Examples of the ergonomic aids mentioned in the video:
✅ Lumbar support pillow: geni.us/zucPY
✅ Mid-back office chair: geni.us/VmNl
✅ High-back office chair: geni.us/1gvtrA
✅ Adjustable height sit-stand desk: geni.us/sM1KuEZ
✅ Laptop tilter: geni.us/srarBBT
✅ Adjustable height laptop stand: geni.us/ANySr5m
✅ Ergonomic upright mouse: geni.us/3cSi6sm
📽️ Also mentioned in this video:
▶️ Exercises & Stretches for Computer-Related Neck Pain: • Neck Pain Exercises & ...
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📚Chapters in this video:
00:00:00 Introduction
00:00:54 Chair setup
00:03:35 Chair vs. desk/table setup
00:05:29 Screen height
00:08:01 Keyboard and mouse
00:10:31 Correct setup isn't enough
00:14:12 How we can help
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References:
Putsa, B., et al. (2022). "Factors associated with reduced risk of musculoskeletal disorders among office workers: a cross-sectional study 2017 to 2020." BMC Public Health 22(1): 1-11.
Nasir, A., et al. (2022). "Prevalence of Neck pain and its effects on Quality of life of Software Engineers in Lahore." Pakistan Journal of Medical & Health Sciences 16(05): 171-171.
Luc, A., et al. (2022). "Relationship Between Leisure Time Physical Activity, Weight, and the Onset and Persistence of Nonspecific Neck Pain: A Systematic Review." Journal of Orthopaedic & Sports Physical Therapy 52(12): 777-791.
Gao, Y., et al. (2022). "Risk factors for neck pain in college students: a systematic review and meta-analysis” BMC Public Health 23, 1502 (2023).
Eisele-Metzger, A., et al. (2022). "Interventions for preventing back pain among office workers-a systematic review and network meta-analysis." Scandinavian Journal of Work, Environment & Health 49(1): 5-22.
Frutiger, M. and R. Borotkanics (2021). "Systematic review and meta‐analysis suggest strength training and workplace modifications may reduce neck pain in office workers." Pain Practice 21(1): 100-131.
Gobbo, S., et al. (2019). "Physical exercise is confirmed to reduce low back pain symptoms in office workers: A systematic review of the evidence to improve best practices in the workplace." Journal of Functional Morphology and Kinesiology 4(3): 43.
Chen, X., et al. (2018). "Workplace-based interventions for neck pain in office workers: systematic review and meta-analysis." Physical Therapy 98(1): 40-62.
Ye, S., et al. (2017). "Risk factors of non-specific neck pain and low back pain in computer-using office workers in China: a cross-sectional study." BMJ Open 7(4): e014914.
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.

[@SportsInjuryPhysio]

👉 Examples of the ergonomic aids mentioned in the video:
✅ Lumbar support pillow: geni.us/zucPY
✅ Mid-back office chair: geni.us/VmNl
✅ High-back office chair: geni.us/1gvtrA
✅ Adjustable height sit-stand desk: geni.us/sM1KuEZ
✅ Laptop tilter: geni.us/srarBBT
✅ Adjustable height laptop stand: geni.us/ANySr5m
✅ Ergonomic upright mouse: geni.us/3cSi6sm
If you buy anything via these links, we may get a small commission at no extra cost to you.

[@numbakrunch]

About two years ago I switched to sitting on a pilates ball as a chair. The circulation in my legs and butt is vastly improved because I'm constantly shifting position and I have to actively use my muscles to stay balanced on top of it. I still have some lower back pain when standing up, but far less than before. Highly recommend.

[@SportsInjuryPhysio]

Thank you for sharing!

[@squanchy474]

Highly recommend an external monitor for your laptop at home. At least here in the US you can get an old used monitor for like $20. It can really clean up your desk.

[@Oscarps1234]

What do you think about kneeling chairs such as the varier variable balans. To switch with the usual office chair during the day.

[@SportsInjuryPhysio]

It can be a good option for changing position.