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Office Ergonomics for a Pain-Free Workplace

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In this day and age, more people are working at computers for eight hours a day and it just so happens that many of these people experience neck, shoulder, arm and back pain. It’s no coincidence that the two go hand in hand.

Think about it, have you ever worked in your yard raking leaves for hours and the next day you realize you are sore. Repetitive motion is going to cause this. So the repetitive motion of sitting in one position, moving your arm back and forth is going to cause problems. If you schedule it in advance, I will come to your office to review your workspace to help you determine where your chair, keyboard, etc. need to be situated.

In the meantime, here are a few tips:

  • Proper posture is important whether you are using a desktop, laptop or tablet. While at a desktop, make sure you are sitting up straight with your head level, not bent forward and the top of your monitor positioned just below eye level.
  • Keep your shoulders relaxed and your elbows close to your body.
  • Sit in a chair with good lumbar (lower back) support.
  • Keep hands, wrists, forearms and thighs parallel to the floor.
  • If using a desktop, switch your mouse hand every now and then. If you are right handed, switch your mouse to the left side. That switch can also work your brain muscle!
  • If you are using a laptop for any length of time use an external keyboard and mouse.

One of the most important things to remember is to take a short break every 15 to 20 minutes. Get up to get a drink of water or take a short walk around the office or around the building.

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