Do you often find yourself rubbing your elbow after a long day at the office or even the home office? You’re not alone. Elbow pain from sitting at a desk is a common complaint among office workers, and it can significantly impact your productivity and quality of life. But the good news is, with the right office ergonomics, you can prevent and alleviate this discomfort.
Understanding elbow pain
Elbow pain can stem from various causes, including repetitive strain injuries, inadequate workstation setup, poor posture and even from the neck. Conditions like tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are often seen in desk-based workers due to repetitive motions and prolonged periods of poor posture.
The role of office ergonomics
Office ergonomics involves designing your workspace to fit your needs and reduce strain on your body. Proper ergonomics can help prevent elbow pain from sitting at a desk and other musculoskeletal issues. Here are some key aspects to consider:
- Desk and chair height: Ensure your desk and chair are at the correct height. Your elbows should be at a 90-degree angle when typing, your bottom at the back of the seat and your feet should be flat on the floor, or on a footrest.
- Keyboard and mouse placement: Keep your keyboard and mouse close to your body to avoid overreaching. Unless you need to look at the keyboard to type, consider having the keyboard as flat as possible and give yourself a little room to rest your forearms on the desk.
- Monitor position: Your eye level should line up to the top 1/3 of the screen to prevent neck and shoulder strain, which can indirectly affect your elbows.
Tips to prevent elbow pain from sitting at a desk
- Take regular breaks: Stand up, stretch, and move around every 30 minutes to prevent stiffness and strain. Even just taking your hands off the mouse and keyboard and having your palms face upwards on the desk can give the muscles a quick break.
- Exercise: Incorporate exercises that strengthen your forearm muscles and improve flexibility. Our sports and exercise physiotherapists can guide you with a personalised plan.
- Use ergonomic accessories: Consider using ergonomic keyboards, a vertical computer mouse, and chairs designed to support your posture and reduce strain.
The impact of poor ergonomics
Poor ergonomics can lead to musculoskeletal disorders (MSDs), which are a significant cause of workplace injuries. These injuries can result in lost productivity and increased healthcare costs. Implementing proper ergonomics can reduce the risk of developing these disorders and improve overall workplace well-being.
When to seek professional help
If you experience persistent elbow pain from sitting at a desk despite making ergonomic adjustments, it may be time to seek professional help. Physiotherapists can provide comprehensive care tailored to your needs.
Some workplaces will have a program to send out a professional to help review your workstation set up, or you can have a colleague take a few photos of your workstation for your physiotherapist to review at your session. Treatments can range from manual therapy and dry needling to exercise programs to support your overall health.
Invest in your health with proper ergonomics
Elbow pain from sitting at a desk doesn’t have to be a part of your daily office routine. By implementing proper office ergonomics and seeking professional help when needed, you can maintain a comfortable and productive work environment. Remember, your health is an investment, and taking steps to improve your workspace can pay off in the long run.
If you’re struggling with elbow pain or want to learn more about office ergonomics, contact one of our clinics today. We are here to help you stay healthy.
Written by Jessica Fearnside, APA Sports and Exercise Physiotherapist – Lifecare Cherrybrook Physiotherapy
Jessica’s post-graduate qualifications in sports and exercise physiotherapy as well as many years working on office ergonomics and pre-employments in Sydney CBD enable her to review and advise her patients about the potential link between their ergonomics and their injury.