A reader writes…
I have just started working at a new job a few months ago. I went from working outside and being on my feet all day to spending my day seated at a desk. I have heard that even though you may not be doing much physically, you can still cause serious injuries to your body. What can I do to prevent ailments such as neck and back soreness or carpal tunnel syndrome?
Thanks for the question! Over the years with the increased use of computers and other technology, a significant number of folks in the workplace have settled in to a more stationary work style behind a desk. But spending 8 hour or more a day sitting is not the way our bodies were designed! Many people are facing aches and pains from inefficient and inadequate workspace set-ups. The official word for this sort of thing is “ergonomics.” Proper ergonomics can make a world of difference in your office life by reducing the potential for accidents, injuries, and poor health. To top it off, being ergonomic makes you a better performer and increases productivity. Who doesn’t like that?
- Keep your feet flat on the floor. As much fun as it may be to dangle your feet during the day, it will not be much fun recuperating from an injured back due to lack of support.
- Make sure the top of your monitor(s) is just below eye level when you are seated. This will save you from neck strain and discomfort.
- Keep your head and neck in line with your torso and spine. Maintaining this balance will better distribute the weight through your spine and torso.
- Try to keep your shoulders as relaxed as possible when seated at your desk. Try rolling your shoulders forward and backward every 30 minutes or so to keep them loose and unwound.
- When typing or using your computer, have plenty of room for your mouse and keyboard. Monitors should be 18-24 inches away from you. Keep wrists and hands in line with your forearms — all while having your elbows close to your body.
If your space needs updating to make it meet your ergonomic standards, talk to your supervisor or human resources representative. Remind them that good ergonomics makes good economic sense. Fewer injuries or illnesses equal a more productive and profitable workforce.
One thing I found to be very helpful is to get up and move throughout the day. Take a walk around the block, take the stairs instead of the elevator, or replace your chair with an exercise ball for half of the day. Not only will this help you feel more comfortable at your desk, but it will often lift your spirits and give you a rush of energy to help you power through projects on your plate.
Here is a quirky video I found on ergonomics in the workplace.
Now I want to hear from YOU! What do you do to keep yourself comfortable and healthy throughout the work day?
Wishing you wellness,
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