Take frequent breaks. Reminders
to get up and stretch, such as an
alarm on your computer or a
simple post it note will do the trick

November 2010 /PRNewswire –
Tackling the Pains of the Desk Bound

David Goldman, founder of Goldman Physical Therapy located in Tenafly NJ, is a Physical Therapist specializing in proper ergonomics in the work place. Goldman says, “A lot of the people we treat have desk jobs and spend a majority of their day sitting. Poor ergonomics and weak, over-stretched muscles are major factors contributing to back, neck, shoulder pain and carpel tunnel syndrome.” As a result of the high demand for office related aches and pains, Goldman devised key factors in a better work atmosphere for your body.


Goldman says, “Poor posture leads to muscle imbalance and causes uneven tension on joints which leads to pain.” For example a person leaning over a computer for hours will develop tight anterior and over stretched posterior muscles. This eventually pulls the shoulder girdle out of proper alignment. Overuse of particular muscle groups will become problematic and lead to long-term injury and pain if not treated with therapy and exercise. Goldman adds, “Healthy posture requires a balance on all sides of the joint. To maintain the health of a joint, the strength and flexibility of opposing muscles must be equal. If one side of the joint is strong and tight and the other side of the joint is lax and weak the posture of the joint will loose alignment. This is a leading cause of soft tissue inflammation or cartilage break

The following are practical tips to avoid pain and help promote proper posture at your desk:

Chair Ergonomics:

Your feet should easily reach the floor and be bearing adequate weight. Your knees should be slightly lower than your hips and your pelvis tilted gently forward. This will ensure you maintain a lumbar curve. A lumbar support cushion and seat wedge can help for proper chair posture.

Keyboard position:

Your keyboard should be close enough that you do not have to reach. Your shoulder blades should be back. The keyboard should be close and low to your body. Any lifting up of your arm will build tension. A slide out keyboard tray is helpful and aids that position the wrists.

Monitor position:

The monitor should be positioned at eye height in front of you. If you are leaning forward to read the monitor or rotating to the side muscle imbalances will quickly become apparent. It is important to take frequent breaks. Reminders to get up and stretch, such as an alarm on your computer or a simple post it note will do the trick.

And when all else fails contact a Physical Therapist or see your Doctor to get a prescription to see a Physical Therapist. David
can’t promise that you’ll love your job but he can make you more comfortable doing it!

Working on a great article/show that needs an expert, such as David Goldman MSPT ?
Jessica Goldman, Director of Marketing
Goldman Physical Therapy
32 Washington Street
Suite 2A
Tenafly, NJ 07670