Here are some simple things you can do today so you can start feeling good tomorrow.
Ergonomics At Work
Physical therapist, Abby Sims, writing for the Huffington Post, describes 13 simple things you can do to improve the ergonomics at work and avoid pain in the neck and back.
The allure of the internet and the demands of work have many of us spending inordinate amounts of time hunched over our desks and staring at computer monitors. Add stress to the equation, and the outcome is likely to be complaints of neck or back pain, headaches, jaw pain or repetitive stress injuries (such as carpal tunnel syndrome). Here are some simple steps you can take to launch a preemptive strike and prevent the computer from winning.
- Sit upright. Good posture is key, but it’s easier said than done. Until you are used to sitting erectly, the muscles of your low, mid and upper back may feel tired.
- Use a lumbar (low back) support or ergonomic chair that has one built in.
- Set the height of your (adjustable height) chair relative to your desk so that when you sit with upright posture, your forearms rest comfortably on the desktop. If your chair is too high, you will naturally slump forward. If it is too low, you will have to hike your shoulders and overuse your upper trapezius muscles (the muscles you can see and feel when you shrug).
- If you are on the short side, and your feet don’t rest on the floor when you set the chair height correctly, put something under them to bring the floor up to you instead of lowering your chair.
- Use a headset to avoid cradling the phone to your ear in order to free up your hands to type or write. Prolonged positioning with your head tilted to the side will inevitably lead to increased tension in the muscles and pain.
- Position your computer keyboard and monitor directly in front of you. For those looking at multiple screens, this is an obvious challenge.
Spending more time looking straight ahead and less time with your neck rotated to one side will help you avoid neck pain.
Ergonomic Office Assessment Video
Ergonomic Office Workstation Assessment Presented by Marnie Douglas from Ergoworks www.ergonomics-ohs.com.au Marnie appears on Sky News discussing the importance of Ergonomics in your office. Employers who dont take the need for ergonomic workstation…
Would you like more information on how to avoid pain in the neck and back at work? We have put together an ergonomic workplace checklist that you can use to grade your personal workstation. The checklist is free and if you would like access to this easy to use guide, just click this link and we’ll make sure you get your copy today. Ergonomic Workplace Checklist
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