ERGONOMICS: THE KEY TO A HEALTHY PHYSICAL WORK ENVIRONMENT
Sitting at a desk all day is one of the main culprits for a lot of the repetitive strain injuries I treat in the clinic. Prolonged seated postures, especially at a workstation that doesn’t fit your body requirements, can wreak havoc on your neck, lower back, and wrists. Incorporating ergonomics into the workplace helps to maximize productivity by reducing fatigue and discomfort, and lowers the incidence of repetitive strain injuries. The set-up of your workstation is equally as important as your body position, and can greatly reduce stress on your body.
If you work at a desk:
Choose a desk that is the appropriate height for you. Ensure items you use frequently are easily accessible to you, ideally within arms reach.
Your chair should be fully adjustable with lumbar support in the small of your back.
Your chair height should place your hips slightly more than 90 degrees with both feet flat on floor.
Adjust your keyboard level so that your elbows remain relaxed by your side with slightly more than a 90 degree bend. When typing, do not allow your wrists to sag and rest on the keyboard.
Place your mouse close to you in a comfortable position. Do not grip it too firmly and use your whole arm/shoulder to move it, rather than just your wrist.
Reduce eyestrain by adjusting your workstation to avoid glare from overhead lighting or windows. If at all possible, rows of lights should be parallel to your workstation, while windows should be perpendicular to your monitor.
Your eyes should be level with the top 1/3 of screen – and your head no more than 20-30 inches from the screen.
Head back, chin tucked with your ears, shoulders and hips aligned.
Use headphones. Do not cradle the phone between your head and shoulder.
Remember to take frequent breaks during the day to stretch your neck, arms, wrists, back and legs. We all know it can be easy to get caught up in your work – set a timer every 30-60 minutes to remind yourself!
If you are unsure whether your workstation is properly set up for you, have a colleague take a picture of you sitting at your desk and bring it to your next appointment. A few simple adjustments to your workstation along with regular chiropractic care can go a long ways in helping you overcome a nagging injury or prevent new ones from occurring.
