Many U.S. workers spend countless hours in front of computers. The increased repetition of movements associated with computer work can lead to pain, discomfort and even serious conditions including carpal tunnel syndrome.
If your job keeps you planted at your desk all day consider the following to help prevent injuries:
Adjust the height of your chair so that your feet rest comfortably on the floor and your knees are about level with your hips. To support your lower back, use the chair’s lumbar support or place a cushion between the curve in your lower back and the back of the chair.
Within Arm’s Length
Keep key objects such as your telephone, stapler or printed materials within arm’s length to prevent excessive stretching. If you can’t reach an item easily while sitting, stand up to retrieve the item.
Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when using your mouse.
Use a wrist rest to minimize stress on your wrists and prevent awkward wrist positions. While typing, hold your hands and wrists above the wrist rest. During typing breaks, rest the heels or palms of your hands (not your wrists) on the wrist rest.
When typing, keep your wrists in a straight, natural position. Do not bend your wrist up, down or to either side.
When talking on the phone, use a headset rather than cradling the phone between your head and neck.
If your chair is too high for you to rest your feet flat on the floor, consider using a footrest.
Center your body in front of your monitor and keyboard. Sit up straight, keeping your thighs horizontal with your knees and hips at about the same level. Keep your forearms level or tilted up slightly.
Place the monitor directly in front of you with the top of the screen slightly below eye level.
Proper office ergonomics, including correct chair height, adequate equipment spacing and good desk posture, can help you stay comfortable at work.
If you are experiencing aches and pains as a result of workplace design talk to your supervisor about making changes. At Family Chiropractic & Wellness, we focus on improving health naturally through chiropractic adjustments, posture exercises, and health education. Schedule an appointment online or call 812-373-3376 to take back your health today.