Tips For Computer Work Pain
Long hours at the computer require our bodies to be in a position
they just were not meant to be in, especially for several hours
a day. Unfortunately this is a reality for many people in their
daily occupation, and can lead to chronic neck, back and shoulder
discomfort. Though this position may be unavoidable, there are some
ways to minimize the discomfort and burden sitting at a computer
all day places on our bodies. Some of these tips include:
Seating Posture: Adjust your seating chair so
that the lower back is properly supported with the knees slightly
higher than the hips, using a footrest if necessary. Keep the back
as straight as you can, shoulders relaxed, and avoid slouching and
rounding the shoulders. One way is to check in with your posture
every 15-30 minutes and make adjustments if necessary. I know it’s
hard but don’t worry, you can do it!
Chair Adjustment: The height of your chair should
allow for using the keyboard with wrists and forearms level with
the desk. Elbows should be at your side, forming an L shape at the
elbow joint.
Rest Your Feet On Floor: Keep your feet flat on
the floor or flat on a footrest, with hips and knees in alignment.
Avoid crossing the legs, which can inhibit circulation to legs and
hips, leading to further problems.
Save Your Eyes: It is best to keep the screen
roughly at eye level to prevent eye strain, neck pain, and shoulder
fatigue. Having the screen too high or low can cause you to bend
the neck in awkward positions and lead to discomfort by the end
of the day.
Keyboard: Place the keyboard in front of you and
leave a gap of about four to five inches to allow for your wrists
to rest. Keep your elbows directly under your shoulders. A wrist
rest can be helpful to keep the wrists at the same level of the
keys.
Keep the mouse close: Keep the mouse as close
to you as possible.
Take regular breaks: Frequent, short breaks are
best. Walking a short distance every hour helps prevent stiffness.
The muscles and joints will eventually feel pain if they are in
the same position too long.
Switch Positions Frequently: Switching positions
frequently can help take stress off certain tissues.
Stretch and Exercise Regularly: Regular exercise
really helps maintain fluidity of the joints and free movement of
the muscles. Core strengthening exercises for the abdomen and thoracic
area can help maintain upright postures, preventing slouching that
occurs when the shoulders become tired and the day progresses.
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