The Perfect Ergonomic Desk Setup To Avoid Back & Neck Pain

A poor office ergonomic setup can cause neck pain & stiffness, back pain, RSI, poor circulation, or fatigue. This 15 point ergonomic checklist will help avoid the issues related to sitting in front of a computer all day.

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#bodyfixexercises #ergonomics #ergonomic

[panlis]

Shotout to everybody watching this in the most back-breaking position possible

[rohitz]

I do an 8 to 10 hrs shift daily, I find changing position regularly more important than sitting in one perfect position also keeping a 250ml water bottle instead of 1 litre to make myself walk for 4 - 5 times at least for water.

[Maneetpaul]

How does this not have more views? Straight to the point, no fluff. Thank you!

[SergeyBerengard]

Raise your screen so that the MIDDLE of it is at your eye level. The "top of screen at the brow level" rule was made back when screens were smaller. These days if you put it like that, you'll be looking down for 8 work hours and possibly bending your neck and back to focus.
Bring the screen higher to your eyes.

[TyrianHaze]

Thank you for this. I have been sitting at my desk with terrible posture for years. Following these simple steps immediately made me feel more comfortable at my desk. It feels refreshing!

[skybluerob]

Best video on desk setup I've seen. Practical, to the point and accurate.

[ThaoTheScorpion]

The key for the seating problem is change the position/posture all the time. Keeping a single seating posture, no matter how "correct" it is, doesnt cut it

[ShuriBear]

I got a new standing desk and I finally found out why my neck started to hurt thanks to this video.
Made some adjustments and I felt instant relieve! Thank you so much.

[villelahetkangas]

Clear and instructitive. I was able to immediately improve my workspace setup. Thank you :)!

[ilkkak]

I'm truck driver who does some office work too. And it's crazy how cheap and poor most office chairs are. You're lucky if you can sit on those 1 hour comfortable. My truck has seat where you can sit over 4 hours drive with just small position changes needed. But that seat costs over 5k€

[DesperatePotato]

As a veteran chair user, the key is moving around you body, shifting yours weight and your joints.

You can have you butt on the edge of the seat with your back straightened then shift to a curve unti the back of the chsir etc.


Just make sure to moveeer

[shantellsymone]

This is an excellent video. I work from home and I have severe neck pain. I will implement these adjustments to my work set up. Thank you for the much needed tips 🙂

[LCARSx]

Very helpful video! Exactly what I needed to know! I've been having shoulder pain from working at my desk. I can see that my chair is not doing me any favors. My arm is below desk height and the chair has no vertical adjustments (it's from the 80s lol), so I tend to have my arm almost fully extended in front of me when using the mouse. I think I'll also take your advice to get up more during the day. Thank you for the video!

[obliviontb]

Elbows at 90 degrees at this setup gives you carpal tunnel syndrome. Have been gaming 8+ hours sometimes for 20 years and never had any pain. Went to an office job an sat in this stupid „correct” position just to get carpal tunnel syndrome. Do what your body feels comfortable with and change positions often. Movement is the only solution.

[CrossfireTheory]

That's a perfect position! I can hold it for entire five seconds 😅 but seriously, it's difficult to hold one position for too long, thank god I have elevating desk in my office so I can stand up and work like this for at least an hour.

[budaluke]

Hey this is great! I have gone through this numerous times...where I stop paying attention to my posture and then slouching becomes a habit. And before I know it, I wind up with weeks or sometimes months of neck/back/shoulder pain.

This video has some novel solutions I haven't heard before - such as removing armrests if the chair won't fit under the desk, and placing a laptop on a stack of objects while using an external mouse and keyboard.

Also setting a reminder to check posture every 15 minutes is a great idea.

Thank you!!!

[ZCasPlays]

Thank you so much for this video. I sit at a desk at least 9 hours a day and I appreciate the notes on posture and alignment. I think that's the part I find I slump into is how my wrists haven't been aligning with my elbows, as if I was torquing it to one side. Elbows in, shoulders over hips. Now all that's left is to elevate these monitors. Cheers!

[BodyFixExercises]

***NOTE! A LOT of people will find it hard to maintain this "ideal" position. There are two ways to address this...
(i)To begin, keep changing position slightly without straying too far from this position. Movement and variation can help.
But ask yourself this: WHY is it so difficult to maintain?? Because with poor posture three things happen over time. Spinal joints seize up in poor positions. Some muscles (at the front mainly) shorten and adapt to poor posture. And other muscles become weak.
(ii) You can maintain good sitting posture quite easily if you work on mobilising, stretching, and strenghtening these key areas.
These are the kind of postural exercises you can do:

[jennylenesmith-drayton]

Amazing.🙌🙌 Will be using this video to teach my students about sitting with correct posture when using the computers

[Korshunov_constructor]

Thank you very much, friend! YouTube recommended your video just in time when I started working remotely. Once again, thank you very much!