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all right welcome to desk hack number
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two as promised I was going to show you
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how to set up your workstation today to
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prevent back pain neck pain and improve
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your posture as well as more stretches
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to do at your desk now the first thing
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is we'll go through is our workstation
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setup so the best thing that you can
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work on is your chair okay that's the
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most important thing you're going to sit
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during the day is sort out your chair
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now remember this is just for people who
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are sitting I would rather you are
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having our standing desks so if you're
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at home or you're in the office you'd go
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for a standing desk if you can get one
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it doesn't have to be expensive just try
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and have a standing desk that can click
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up so therefore you can stand at least
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50% of the time while you're at your
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workstation this is not designed for you
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to sit all day ok the number one cause
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in my book of back pain and disc
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problems is sitting down for a you know
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all day for your entire life and that
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would cause that load problem in your
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back so that's another story but what
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I'm trying to work on is getting your
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chair correct now my workstation I use a
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computer a very small amount of the day
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I'm mostly in the clinic treating
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clients or I'm in the gym rehabbing
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clients so I don't need an amazingly
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awesome setup ok but for those of you
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who are sitting down the majority today
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we're at a workstation the majority
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today you need a really good setup as in
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your chair and you need a standing desk
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so chair what I want to make sure of is
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you have you need the chair height for a
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start so your hips and never lower than
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your knees ok so you can't be like this
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now this is a problem with tall people
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so the tall people problem I mean I'm
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six foot ones I'm not that tall but the
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people were six foot seven if they're in
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a normal desk and a normal chair they'll
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pray find they're in this position here
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which puts them in a bit of flexion
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which is not great so you really need
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your chair to be as high as you can now
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some chairs don't go higher
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okay so you've got to get a chair that
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goes high enough that your hips on a
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little of an angle okay you can't be
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down like this where you're lower all
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right and this is where people have
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problems in cars because they're usually
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sitting lower in the seat so you've got
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to have the chair really high now when
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we come back to tall people if they're
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really tall sometimes they're for the
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desk is too low so just on a side note
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if you're really tall I would chalk up
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your desk and get a chair that goes high
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so you can sit really comfortably
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because guess what if you're sitting in
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a position where you are either parallel
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or preferably hips higher than knees
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your lower back is going to be in a good
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position as well now the next thing is a
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chair this chair you need to be bolt
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upright so this sometimes they have a
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little curve like that okay if you're
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sitting in a chair like at home with a
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head like a dining room chair has a very
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straight back that's great I don't want
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on that till it's backwards okay that
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goes all bendy so if you can start doing
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this sort of thing you're just going to
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end up doing that okay now I don't need
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that for a very short period time but
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ideally this is a little bit higher up
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okay so you can move that if you can
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move this chair to upright that's great
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now if it's got a very big lumber
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support that's fantastic but you got to
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make sure you sit on it okay so you've
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got to have your bum right back in the
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chair so that lumber support is holding
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your spine in neutral you can't slouch
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in the chair because that's going into a
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c-shape position okay which is not great
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for your back you want to be in a
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neutral position which is a normal or
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dosis now there's going to be a gap here
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so if you've got a chair with a gap you
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need to use something like a lumbar roll
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to fill in the gap so what it does is it
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keeps you in a neutral spine
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so you put it just above your belt line
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and then you lean on it and it's just
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propping me up okay now it also gives me
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the ability to keep my head back in a
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neutral spine because if I don't have
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that I'm gonna slash it put my head
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forward and that's where people get
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their neck pain from in there
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down here shoulder referred pain is
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because they drop at the spine and then
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they have their head forward okay and
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that's the others right so sometimes
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I'll that's okay I'll just I'll just sit
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on the edge of the chair and I'll hold
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myself up and neutral spine and fine you
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won't be able to last okay so the back
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muscles are not designed for you to hold
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yourself up all day even if you're a
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super strong you'll end up doing that
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for a while and then you'll start
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fatiguing and then going into here and
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you end up in that bad position and then
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you're really Novak supported which is
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even worse
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so trying to sit upright like this
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you'll fatigue and get a tight back and
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a sore back so you've really got to use
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the back the chair and this goes for
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Swiss balls don't use a Swiss ball to
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sit at a work session use a Swiss ball
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for rehab okay use a proper chair for
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your workstation or standing and this
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lumber roll was going to really really
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help you so putting one of these in
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getting into the air getting in the
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right position in the lumbar spine and
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hold you up and it makes your back
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muscles relax a bit so you don't get the
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fatigue all day and it keeps your spine
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position so all the back is active
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posture Lee better at a low level which
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is what you need all day you need it at
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a low level
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if you ever active at a high level
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you're going to fatigue so you need a
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low level because you know sitting down
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for a period of time so that's just the
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chair all right now the next thing is
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how far away you are from the computer
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now ideally it's about arm's length now
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people with glasses eyesight changes it
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may vary a little bit alright so if
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you've got contacts or glasses or you
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need to look you know you're
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short-sighted this may vary but in a
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nutshell the screen needs to be arm
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links away is about your focal length
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okay so I need to be
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guess what there now if you notice if I
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put my arm straight down and 90 degrees
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my hands aren't reaching the this table
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run so this table is not deep enough
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right so when you're here I can touch
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the screen all right
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so what I tend to do it's like oh I need
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to be let's not mess nice or close
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enough so what are my body would do if I
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go close then I'm too close to my screen
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so I won't like that so I'll stay there
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by fair the focal length but I'll end up
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doing this to get my hands forward all
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right so the length of the desk is
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really important to make sure it doesn't
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force you like your environment doesn't
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force you into this position here which
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is the classic back neck headache issue
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all right shoulders rounded shoulder
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sort of thing so look at your desk
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height look at your monitor length and
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make sure that is all set correctly so
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you can have it at arm's length and then
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you can have your keyboard back here
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because you don't want your keyboard
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forward because you need your elbow
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sitting under your shoulder okay don't
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have it afford because it you won't be
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able how laughs like that well you'll
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tend to do just put the whole shot
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afford which puts all the strain on here
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okay so let's just say I am good I know
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I'm back into here this keyboard needs
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to be back okay in this position here
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and my mouse very close now I suggest
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get a mouse bad not just to make a track
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properly but the mouse pad if you stick
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that mouse pad down it stops you pushing
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the mouse forward all right so it always
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say isn't this Mouse bed because you
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want your arm back here as well most
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people tend to sort of do this okay so
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they lean forward and they scroll up and
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no higher than that and they'll hit the
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uniform they'll look at it and they'll
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stay like that for hours oh geez a bit
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of get out of that but it's the hour
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that's gone and wrecked your neck and
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reach your lower back but and that could
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be just from the mouse so you used to
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scroll in forward if you don't have mass
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but you sort of need to go forward and
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do this and I mean that's terrible when
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you think you're leaning it's okay but
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it's not great positioning if you're
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doing it all day all of your career okay
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so get that mouse on a mouse bed now the
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last little thing really is the smallest
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of height okay so this monitor height if
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you look at me where my eye level is I
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need the top of the screen to be at the
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same level okay so if I have this down
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like this I'm looking down okay and I
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tend to hinge forward and that's gonna
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put a lot of strain here I want to be in
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a neutral spine okay so you'll probably
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never have it too high okay if you who
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do you get it down to high level but
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most of the time it's sitting too low
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and this goes for people with laptops
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which are horrendous for necks so if you
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were down laptop you're really looking
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down at the screen like that and if
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you're a non touch typist okay if like
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me
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I can't touch time I I'm too old
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this typing here I have to look at my
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key so I'm constantly looking forward
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like this if I'm a touch typist I can
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look up but if I've got a laptop I'm
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still looking down so if you've got a
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laptop plug it in get a screen that's
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adjustable like this okay you can tilt
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it and all sorts of degrees and plug it
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in firmly to the laptop okay or you get
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an even better get a plug in keyboards
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because it's wider okay then the other
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laptop you lipo you sort of tucked in
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like this so get your laptop wider get a
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plug a mouse all right so that's your
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sort of in a nutshell the basics that
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you should be absolutely doing for your
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setup but 50% of times so go to a
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standing desk 50 bits in the time I
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don't think you should stand all the
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time but 50% of time at least and so
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everything needs to raise up so you
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mention that whole setup needs to come
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up so when you are standing you can hold
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yourself in a neutral spine and you're
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not doing this sort of thing so it still
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needs to be in the right positions when
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you are standing okay
