Concerns

Probable Causes

Modifications to Make

1.    Upper back and shoulder discomfort, neck tension and tightness

1-a. Raising shoulders up to reach desktop

Raise chair so that shoulders are relaxed and forearms even with keyboard height.

If chair can’t adjust any higher could add a seat cushion to raise seated height.

OR

Lower keyboard height to position forearm/wrists at same level as forearms with shoulders relaxed.

1-b. Raising chin up & tilting head back to view monitor or document position.

Hunching forward.

Lower monitor height to keep top of monitor at eye level.  If wearing bi-focal glasses may need to lower monitor height.

Make sure monitor is at arm’s length distance.  If too far, may have tendency to lean forward and tilt chin up even more.

May need document support to position documents at eye level.

Avoid hunching forward. Keep head aligned and balanced over shoulders and hips.

1-c. Twisting head and neck left or right, or tilting head towards shoulder, raising shoulder to hold phone.

Center monitor.  If using two monitors position at same height and together (no gap). 

If referring to documents, consider adding in-line document holder to minimize neck twisting.

Avoid holding phone between shoulders and head. Consider a headset.

1-d. No arm support or improper arm positioning.  Without chair arms, shoulder muscles must support weight of arms. 

Arms that are too wide position elbows in a “winged” position putting additional stress on shoulder muscles.

Adjust arm rests on chair to support arms with shoulders relaxed and at your sides.

Obtain chair with adjustable arms to provide better arm support.

1-e. Using laptop as primary screen and keyboard/mouse. Hunching forward when using.

Separate monitor from keyboard by adding a separate keyboard and mouse.

Raise laptop monitor to eye level and position keyboard and mouse with forearms and shoulders in neutral position.

2.    Lower back discomfort, pain or tightness

2-a.  Insufficient lumbar support from chair.

Adjust backrest lumbar height and angle of seat back to support lumbar.

Add lumbar pillow for increased support.

New chair for improved back support.

If chair back doesn’t provide sufficient upper back support, consider back cushion for additional support or fold a towel or blanket over the upper back of seat for additional upper back (Thoracic) support.

2-b. Feet not supported and legs dangling or feet pulled under chair resting on chair base causing thigh muscles pulling on spine.

Add footrest to support feet and weight of legs.

OR

Lower chair height so that feet are fully supported on floor with minimal pressure on back of thighs.  May required adjustment to keyboard/desk height.

2-c.  Leaning forward in chair with no/little back support puts stress on low back and increases disc pressure.

Sit back in chair in more neutral or open posture.  Possibly add wedged seat cushion or new chair.

Seat depth may be too long.

2-d. Sitting in static positions for long periods of time.

Take micro-breaks consisting of standing up every 20-30 minutes for at least a minute throughout your workday.

Consider obtaining an adjustable sit-stand desk or desktop converter and changing from sitting to standing throughout the day.

3.    Back of thigh pressure or buttocks discomfort

3-a. Pressure from edge of seat may be caused by sitting too high or perching on edge of seat.

Make sure feet are well supported.

Lower seat height to minimize back of thigh pressure (may require keyboard height adjustment).

Consider new chair.

3-b.  Poor seat cushion or no seat cushion puts pressure on back of thighs.

Lower end chairs have cut foam cushions which compress and can cause increase seated pressure.

Add seat cushion (caution as this will raise overall seat height).

Consider new chair with pressure reduction seat pan design and higher quality, molded foam construction.

Ergonomic, contoured seat design may further help reduce seated pressure.

4.     Lower leg or foot discomfort

4-a. Restricted circulation in lower extremities may be caused by improper seat height or seat length putting pressure on back of calves (popliteal area).

Lower seat height or angle seat so that front edge is slightly lower than back for a more open posture.

Try a rocking, adjustable foot rest to promote movement and posture changes.

4-b. Sitting for long periods of time in static posture.

Stand up every 30 minutes to increase circulation.

5.     Wrist, forearm and hand discomfort

5-a.  Wrist or forearm pressure from contact stress along desk edge.

Raise height of chair or lower height of keyboard in order to maintain straight, neutral wrist position and minimize contact stress points.

5-b. Wrist twisting/bending in awkward position (deviation and/or pronation).

Consider ergonomic keyboard and mouse to position wrists/forearms in neutral position.

5-c. Using laptop keyboard and mouse

Obtain separate keyboard and mouse to position monitor at eye level.