I have a relatively new job that is requiring many hours sitting in front of a computer, at home. The job I had before was all standing and walking, so this has been a big adjustment.
My right shoulder (I’m right-handed) has been aching quite a bit lately. I thought it was from lifting weights (might be a contributing factor) but after a long day at my desk this past Monday, I can tell it is angrier from working that damn mouse and typing so much.
Right wrist also has opinions. So does my sciatic nerve.
I’ve made an appointment with my PCP, but it’s going to take some time to get in to see her. Even more time if she makes a referral after seeing me (cortisone shot maybe?).
I started to look online for more info about ergonomic work stations, and frankly, the information is overwhelming.
I was thinking of starting with a new chair, maybe using one with arm rests. Decision paralysis was setting in when I was looking at a dizzying amount of chair options (and the cost).
I would get a Varidesk (standing work station). It’s adjustable so you can still sit down. They aren’t expensive and most employers will pay for them willingly. You might need a doctor’s note for an AAADA accomodation. I love mine. Sitting is the new smoking.
I agree with the adjustable stand up desk, a chair with arms AND setting a phone alarm (or your Fitbit or Apple watch) to get up every hour. If you’re at home, walk around inside or better yet, outside for 5 minutes. A couple times a day do some stretching exercises during that 5 minutes so that your arms get some overhead motion, shoulder rolls, etc.
My arm pain was diagnosed as resulting from neck issues, not from using my arm. It came from the prolonged periods of time switching focus between the computer screen upright in front of me and the printed materials placed open on my desk.All that neck movement irritated nerves running down my arm. A stand for the printed materials so that they were also upright helped a lot.
My sciatica hates our nice desk chair. I think it is because it has a slight bucket shape.
I have a stand up unit that sits on my desk that is easy to put up and down. My feet hurt after awhile even with padding on the floor. I have found that switching between standing and a counter height stool works well.
My theory is that I have better posture using the stool. The best thing I have done for my sciatica is get treatment from an Accupuncturist.
When I was a newly practicing attorney, the office purchased me a very nice office chair that made my back ache like nobody’s business. I bought myself a chair from a furniture store that was supposed to be good for your back that had no back. It really helped and greatly improved my posture and eliminated the pain.
I agree that learning to mouse with both hands can be very helpful, as can switching hands often. Taking breaks every hour per the timer can also be helpful (though it is a discipline that you have to impose upon yourself).
In the meantime you might try some exercises laying on the foam roller. I take a Pilates class on the foam roller and we do several exercises that I’ve shown my H that help him when he is having shoulder pain.
You might find a wrist brace helpful. Our local CVS carries them. Also second the standing desk which dh uses for back issues. He also has a kneeling chair for when he gets tired of standing.
It was pretty unusual back in the day, but I believe they are a bit more common now. It has no back so you have to use good posture to not tumble off of the chair.
I addition to the great suggestions above, make sure your monitor is elevated so that your eyes fall naturally to the center of the monitor when sitting up straight and tall. If they don’t, consider getting a monitor stand to use in conjunction with whatever built-in base your monitor came with. A large monitor can help if you find yourself slouching in a forward-head posture a lot.
I’m also a bit of a restless guy, which I think helps with long working days. Every 15-20 minutes I find myself shifting positions in my chair, e.g. sitting slanted to the left, right, or center, then shifting to the front of the chair, then to the back. Legs crossed, uncrossed, flat on the floor, tucked under me, etc. I frequently alternate between using the mouse or using the trackpad depending on my mood and seating position. I take frequent trips to refill my drink. I’ll disconnect my laptop from the monitor and lay back on the sofa, or work at the kitchen table for a bit (W says I’m a nomad because she never knows where I’ll be working from in the house at any given time of day). If I’m reading or on a conference call, I’ll throw my legs up on the desk or do some stretching, or talk while walking around.
If you’re not naturally restless like me, set an alarm as someone mentioned above. If you definitely need to do a lot of typing for long stretches, consider an ergonomic keyboard (those funky looking ones with split keyboards) and make sure the keyboard falls naturally at your elbows. There are also trackballs you can use instead of mice.
My daughter had some health issues (back, neck, shoulders) which were made worse by sitting at her desk. She went to a very talented Physical Therapist who recommended a lumber back pillow, a special foot rest, and instructions on how to adjust her screens to make it better for her. She is now fine at her desk.
With the Varidesk, in the down position I need the keyboard lower than desktop height. A standing position or standing with high stool might be a good option.
I have never heard of a trackball. Interesting. One site said a trackball is easier to use with your non-dominant hand, and overall is less stressful to one’s wrist.
I really needed to hear the comments about taking a break & using a timer. I take frequent mental breaks from the tedious number shuffling & replying to emails, but I absolutely do not get up and move around enough. I’ve been putting in marathon sitting sessions and suffering for it.
Today, I noticed there is work I don’t need to be sitting for. Opening mail, stapling check stubs to invoices, organizing piles of papers…it’s an opportunity to change position or go to another room. I have a laptop as well, but most of my work is easier to do on the desktop with its large monitor.
I found a site where you plug in your height and it gives you standing desk dimensions.
I hadn’t considered a wrist brace as the shoulder is complaining the most.
I tried using the arrow keys to move around the spreadsheet today but I couldn’t tell if it helped or not with one day (and I was still using my right hand).
Seeing the PCP first week of March.
Thanks everyone! I really appreciate it, and I feel less stuck & less unsure what to do.
I have a hard time sitting too long. In addition to my Fitbit reminding me to get up each hour if I haven’t, I will chose tasks like you say that I can do standing up - from sorting paper files to reorganizing something in my work library, etc. While you can’t do this at home, I’ll even walk to a bathroom across the hospital campus just to get a mental and physical break. And I can’t say enough for my lunchtime walks outside when it’s feasible - which to me is above 30 degrees, maybe a little sun and clear sidewalks - it might be 10 minutes or 30 but it is SO refreshing!
I love my trackball mouse. I got it about two years ago after my hand started hurting. My right ring finger is permanently deformed from the years of it hanging off the side of a traditional mouse.
My kids hate it, but I got used to it pretty quickly.
