We are now halfway through 2024  which means many of us are preparing for a much-needed holiday and escape from the daily pressures of the working environment.

Hot desking, the practice of sharing desks in a flexible work environment, has become increasingly popular in many workplaces across the country. While this modern approach promotes collaboration and flexibility, it can also lead to back pain if not managed properly. Here are some of our essential tips to help you avoid back pain while hot desking.

Adjust Your Chair: The chair is the foundation of good posture. Adjust the seat height so that your feet are flat on the floor and your knees are at a 90-degree angle. Ensure that the backrest supports the natural curve of your spine.

Set Up Your Monitor: The top of your monitor should be at or slightly below eye level. This helps prevent neck strain and promotes good posture. Use a laptop stand or an external monitor if needed.

Keyboard and Mouse Position: Place your keyboard and mouse at a height where your elbows are bent at about 90 degrees and your wrists are straight. This minimises strain on your arms and shoulders.

Sit Upright: Sit back in your chair with your back well-supported. Avoid slouching or leaning forward, which can strain your back muscles.

Feet Position: Keep your feet flat on the floor or on a footrest. Avoid crossing your legs, as this can lead to hip and lower back discomfort.

Frequent Adjustments: Even with a perfect setup, staying in one position for too long can cause discomfort. Make minor adjustments to your sitting position regularly to keep your muscles engaged and relaxed.

Microbreaks: Every 20-30 minutes, take a short break to stand up, stretch, and move around. These microbreaks can significantly reduce muscle tension and improve circulation.

Walk and Talk: If possible, take phone calls or meetings while standing or walking. This helps break the cycle of prolonged sitting and keeps your body active.

Desk Stretches: Incorporate simple stretches that you can do at your desk, such as neck stretches, shoulder rolls, and seated twists. These stretches can relieve tension and improve flexibility.

Strengthening Exercises: Strengthen your core muscles with exercises like planks, bridges, and seated leg lifts. A strong core supports your spine and reduces the risk of back pain.

Bring Your Own Equipment: If you frequently hot desk, consider bringing your own ergonomic accessories, such as a lumbar support cushion, a wrist rest, or a portable laptop stand. These items can make any desk more comfortable and supportive.

Consistent Setup: Try to set up your workspace in a similar way each time you hot desk. This consistency helps your body adapt and reduces the risk of strain from unfamiliar setups.

Hydration: Drinking enough water throughout the day keeps your body hydrated and helps maintain the elasticity of your muscles and joints.

Nutrition: Eating a balanced diet rich in anti-inflammatory foods can help reduce muscle soreness and support overall musculoskeletal health.

Regular Check-ups: Regular visits to SP Physiotherapy can help identify any potential issues early and provide personalised advice and exercises to prevent back pain.

Workstation Assessment: Consider a professional ergonomic assessment of your workstation to ensure it is set up in the best possible way to support your health and productivity.

By implementing these tips, you can make hot desking a more comfortable and pain-free experience. Prioritising ergonomics, maintaining good posture, taking regular breaks, and incorporating stretching and strengthening exercises into your routine are key to preventing back pain and promoting a healthy work environment.

Remember, small changes can make a big difference in your overall comfort and well-being. Stay proactive and listen to your body to keep back pain at bay while enjoying the flexibility and benefits of hot desking.