Choosing the Right Desk and Chair Height to Alleviate Pain

Appropriate desk and chair height?

Hello, doctor.
I am currently pursuing a master's degree and spend long hours sitting at my desk studying every day.
Although I take a 10-minute break every 50 minutes, I tend to unconsciously tense my shoulders while studying.
As a result, I experience soreness in the trapezius or possibly the rhomboid muscles; I'm not entirely sure of the muscle names, but the location is around there.
Over time, this leads to discomfort.
I found online that this could be due to improper desk and chair height.
I would like to ask what exercises I can do to alleviate the pain in this situation, and how to choose the appropriate desk and chair height? Thank you!

Jerry, 20~29 year old female. Ask Date: 2006/09/28

Dr. Pan Yingda reply Rehabilitation

Perform some stretching exercises; this part is difficult to describe, so you may want to look it up online.
Additionally, avoid tensing your shoulders (the table may be too high).
Rather than focusing on the height of the furniture, the posture of your body is more important.
In simple terms, keep your spine straight, extend upwards, and relax your muscles (similar to the posture of ballroom dancers or ballet dancers).
Details may need to be adjusted face-to-face.
When your posture is correct, you can choose furniture and seating that suits you.

P.S.
The standard guideline for chair height is that your feet should rest flat on the ground, with your knees and hips at a 90-degree angle.
The height of the table should allow your spine to remain straight, your shoulders relaxed, and your elbows to be at the same height or slightly higher than the table, depending on the nature of your work.
Your comfort should be the primary principle.

Reply Date: 2006/09/28

More Info

To alleviate pain caused by poor sitting posture while studying for extended periods, it's essential to focus on the correct height of your desk and chair, as well as maintaining proper posture. Here are some guidelines and exercises that can help you manage and reduce discomfort in your shoulders and back.

Choosing the Right Desk and Chair Height
1. Chair Height: When seated, your feet should rest flat on the floor, with your knees at a 90-degree angle. If your chair is too high, it can cause your thighs to press against the edge of the seat, leading to discomfort. Conversely, if it's too low, you may find yourself slouching, which can strain your back and shoulders.

2. Desk Height: Your desk should be at a height where your elbows are at a 90-degree angle or slightly obtuse when your hands are resting on the desk. This position allows your shoulders to relax rather than hunching up, which can lead to tension in the trapezius and other upper back muscles.

3. Monitor Position: If you are using a computer, the top of the monitor should be at or slightly below eye level. This positioning helps to keep your neck in a neutral position, reducing strain.

4. Keyboard and Mouse Placement: Ensure that your keyboard and mouse are close enough so that you can use them without extending your arms too far. Your wrists should be straight and not bent upwards or downwards while typing.

Exercises and Stretches to Alleviate Pain
In addition to adjusting your desk and chair, incorporating specific exercises and stretches into your routine can help alleviate discomfort:
1. Shoulder Rolls: Sit up straight and roll your shoulders forward in a circular motion for 10 repetitions, then reverse the direction. This helps to release tension in the shoulder area.

2. Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds and switch sides. This stretch can relieve tightness in the neck and upper back.

3. Chest Opener: Stand up and clasp your hands behind your back. Straighten your arms and lift them slightly while opening your chest. Hold for 15-30 seconds. This stretch counteracts the forward hunch that often occurs during prolonged sitting.

4. Upper Back Stretch: Interlace your fingers and extend your arms in front of you, rounding your upper back. Hold for 15-30 seconds. This stretch helps to alleviate tension in the upper back and shoulders.

5. Seated Torso Twist: While sitting, place your right hand on the back of your chair and twist your torso to the right, holding for 15-30 seconds. Repeat on the left side. This stretch helps to improve spinal mobility and relieve tension.

Additional Tips
- Frequent Breaks: Continue taking breaks every 50 minutes, but consider incorporating short stretches during these breaks to keep your muscles engaged and relaxed.

- Ergonomic Accessories: Consider using ergonomic accessories such as a lumbar support cushion or a footrest to enhance your sitting posture.

- Mindfulness of Posture: Regularly check in with your posture throughout your study sessions. Ensure that your back is straight, shoulders are relaxed, and your head is aligned with your spine.

By making these adjustments to your workspace and incorporating regular stretches and exercises, you can significantly reduce the risk of developing shoulder and back pain associated with prolonged sitting. If pain persists, it may be beneficial to consult a healthcare professional for further evaluation and personalized recommendations.

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