Correct position working at a desk

I need some advice: the last week I have developed a really sore neck around the nape and really tense shoulders and shoulder blades and I reckon it’s to do with my work station in the office.
I have been working there since August, but the pain has only developed now. Is that normal? Where I worked previously for a number of years, I never had problems like this before and it’s making me dread work because I’m worried I’m making my back and neck worse.
I’ve elevated my screen yesterday as I thought it was due to it not being high enough for me and today I’ve brought my keyboard closer to me (It was pushed in front of me before and I slightly reached to it as I only ever need to use my mouse, apart from send the odd email)
I even measured the desk today when I was on my own to see if it was the correct working height, and it was 70 odd centimetres which sounds about right when I googled.
My chair is not a proper office chair. It’s tub shaped and only goes up and down in height and I’m almost 5’10, so the back is not very supportive.
I know I need to get a grip and ask for a proper one, but I feel cheeky. We’re only a small business and I have no idea how much a decent office chair is. I’ve noticed myself sitting hunched up with my shoulders tensed up and I have to remind myself to relax, then I’m constantly wriggling about to feel comfortable.
Can anyone offer any advice and will this pain go? Sick of taking paracetamol! I’m laid in bed already and across my shoulder is so sore and I’m getting hot tingling sensations

thank you.

I’ve had training in health and safety at work and regardless of whether you work for a small business or not you need to report this to your line manager/health and safety rep. Your work station needs to be assessed. I’ll put a link in for you to read about the DSE checklist.

In regards your pain, I hope it improves for you! I’d recommend using a heated wheat bag, or hot water bottle to ease the pain.

I’m sure if you work on computers your employer should legally get you to compete a DSE checklist/training/learning. You should be able to rest your forearms on the desk in front of your keyboard, so moving it too close to you isn’t a good idea. In terms of the screen, the TOP of the screen should be eye height. I’d recommend getting a ‘proper’ chair. Don’t feel cheeky, you’ll feel worse calling in sick with a bad back/neck etc...

MrsWolf said:

I’ve had training in health and safety at work and regardless of whether you work for a small business or not you need to report this to your line manager/health and safety rep. Your work station needs to be assessed. I’ll put a link in for you to read about the DSE checklist.

In regards your pain, I hope it improves for you! I’d recommend using a heated wheat bag, or hot water bottle to ease the pain.

https://www.hse.gov.uk/pubns/ck1.pdf

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Hinchhater1442 said:

I’m sure if you work on computers your employer should legally get you to compete a DSE checklist/training/learning. You should be able to rest your forearms on the desk in front of your keyboard, so moving it too close to you isn’t a good idea. In terms of the screen, the TOP of the screen should be eye height. I’d recommend getting a ‘proper’ chair. Don’t feel cheeky, you’ll feel worse calling in sick with a bad back/neck etc...

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Thank you, both of you. I slept with a hot water bottle under my neck! It makes me wonder how my 2 other bosses manage to use the same chairs and desk for years and have no problems?! It’s just me and 2 directors, no HR or HSE.
How do I broach the subject of asking for a new chair?! (I’m a female in my 30s, I need to get a grip, I know)

i meant to add, will have a desk that is too high cause any issues? Maybe my chair is too low??!

I would just ask for a new chair as your existing one is causing discomfort. If they say no, consider investing in one yourself. I bought a very reasonably-priced one recently which has a comfort rating of 12 hours (most are 3-4 hours; the one you're using currently is probably designed for 1-2 hours at best [it sounds like a meeting room chair]). So definitely check its comfort rating - and weight allowance too; if you are on the heavier side, make sure your chair is designed to support you. You can pick up great secondhand options at office clearance stores that will tick all these boxes. It really is an investment in your healthcare, as it's really hard to come back from the sorts of injuries that using poorly designed equipment cause. Before I invested in my new chair, I would get terrible cramping in my lower back and abdomen, neck, and headaches - which obviously stemmed from using a 3-4 hour comfort rated chair, up to 18 hours every day (despite stopping for breaks and carrying out stretching exercises).

I also have a foot rest that has raised bumps built into it, which are really massaging on my bare feet (I work from home); this is just one type available, but is really good at forcing me to sit up straight:

Plus, I recently bought an additional lumbar support for my car seat and office chair (I just take it out with me), which also forces me to sit correctly ... it's sort of like this; I bought it off Amazon for less than $10. (Just a note on the chair style here - do NOT get one with arms - they encourage you to use them, which adds to aches and pains). I used to have the same issues sitting my car for prolonged periods, as I did with my former chair; I've had no issues since using my lumbar support.



My other recommendation is that you look up 'office exercises stretches' - there's a wealth of information available, including some great diagrams that you could print out and pin to a wall at your desk (or keep under your keyboard). Set a timer on your phone or PC for regular intervals throughout the day, and force yourself to do them. Also stand up and stretch a bit every 20 or so minutes.

If you make these improvements, you'll experience improvements in no time.

Just to add - if working at a screen all day, it should ideally be large and widescreen - definitely not laptop-sized. The top of the screen should be at normal eye level for you - don't have it too high or too low. There are free guides online that explain how to get the perfect setting.

A note on the desk, too - it's not essential to have a height-adjustable desk. If you do have one, great; but the chair is the key piece of equipment here. Get that sorted and everything else will feel manageable. I do think the main issues in your current set-up are with the chair and not undertaking stretching exercises / taking breaks.

And one final thought - if I feel like I'm getting a stiff neck, I apply Vicks Vapo Rub balm! Sounds crazy, but it really does work at ironing out any niggles. I use it on the backs of my calves too, if they're feeling a bit tense.

Yes definitely, having a desk too high will cause your shoulder and neck muscles to be constantly strained as you’re not in a natural position - but by the sounds of it your desk is an ‘average’ height it’s most likely the chair that’s the issue. When sitting at your desk correctly you should be able to sit with relaxed shoulders and when your forearms should rest on the desk your elbows be at a 90 degree angle.
If we’re going to get really technical, if your chair has be up so high to be sitting correctly and your feet don’t touch the floor you should also have a foot rest.. (did see you mentioned you’re nearly 5’10 so you may not have the same issues as me - I’m 5’3 )

You will definitely need a chair that supports your back as well as being an appropriate height.

I would personally just say it out right but that’s me - if you’re really not comfortable you could maybe say you’ve been to your GP about the constant pain you’re having and they’ve advised you to consider your work station as it may not be appropriate and you would require an assessment. It doesn’t matter if the chairs are appropriate for others it has to be suitable for you. Please don’t be afraid to ask your health is way more important! Like the previous poster said.. it’s better than calling in sick constantly too! You have all the legislation to back you up so you’re not being unreasonable asking, they have to provide it for you as your employer. (Assuming you’re UK based?)

3 The Management of Health and Safety at Work Regulations 1999 place a duty on employers and self-employed people to assess risks to health and safety from their undertaking. This will include risks from seating. The duty holder must also identify what measures are needed to comply with health and safety requirements and make arrangements to manage these measures effectively.

4 The Workplace (Health, Safety and Welfare) Regulations 1992: regulation 11 requires a suitable seat to be provided for each person in the workplace whose work includes operations of a kind that the work (or a substantial part of it) can or must be done sitting. The seat should be suitable to meet the needs of the individual and the task at hand. A suitable footrest must also be provided where necessary.