Sitting in front of a computer all day is very hard on your spine. Routine tasks such as answering the phone or actions like keyboarding can cause repetitive strain injuries.
Here are a couple of tips from the Canadian Chiropractors Association that will improve your office set-up:
CHAIR – Sit upright and all the way to the back. Place a support cushion or roll against the arch of your back for lumbar spine support. Stand in front of the chair and make sure that your knees are bent at approximately 100-degree angle when your feet are flat in the floor. Adjust the backrest forwards and backwards well as up and down until it fits the hollow in your lower back.
KEYBOARD – Position it above your lap. Ensure that you can type with our arms relaxed, close to your body with elbows bent at 90 degrees and wrists relaxed.
COMPUTER MONITOR – Position it directly in front of you. Keep it free of dirt and smudges to reduce glare. Allow the muscles in your eyes to relax by following the 20/20 rule: take a 20 second break every 20 minutes and focus on an object that is at least 20 feet away from you. Avoid leaning or straining forward to see the computer screen.
MOUSE – Avoid a vice grip on the mouse. Try using a light grip to avoid strain. When you move it around, use your elbow to guide it instead of your wrist.
TELEPHONE– Use your hand to support the telephone against your ear and alternate sides sides regularly. Do not cradle the phone between your ear and your shoulder.
TAKE A BREAK– Try not to sit in any one position for a long period of time. Take a quick stretch break or change positions every 3-45 minutes. For a quick and easy stretch, stand up and raise your hands above your head.
We may not be able to do the work for you but we hope these tips will keep you comfortable and help your spine stay healthy.
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