Most people find themselves behind a desk for most of the day. Poor workplace design/layout can contribute to injuries & pain. Here are some simple factors to consider to minimise discomfort associated with working. Before you have to come and see your Physiotherapist try these Physio tips to change at work!
Here are 5 things you can change at your workstation to minimise any associated pain:
1. YOU
You can’t be good at your job if you don’t look after YOURSELF!
Try these suggestions:
Set a 40 minute timer and get up and MOVE
Encourage body movements and use of different muscle groups in this break
Stretching your neck, shoulders, wrists and back are recommended several times throughout the day
Have a glass of water at your desk - this forces you to get up and fill it up
2. YOUR CHAIR
Correctly adjusting your chair can help maintain proper posture & take pressure off your back.
Here are some tips:
Adjust the height of the chair so feet are comfortably on the floor - if the chair is too low in relation to the desk use a footrest & raise your chair
Knees should be about level with your hips
Backbone should be straight & shoulders back - cushion behind the curve of your lower back can be added
3. YOUR COMPUTER
Even with adjustments - the eye muscles will still fatigue. Rest them by looking away every 10 minutes.
Here are some further tips:
Should be roughly an arm's length away
The top of the screen should be at eye level or just below - look down at a slight angle to your work
Avoid glare & reflections - try avoid both your or the screen to directly face a window
4. YOUR DESK
You should have enough room to accommodate your monitor
Make sure everything is within reach so you don’t have to stretch - rather stand up when getting items further away
Stand up desks are GREAT
5. YOUR LAPTOP
Laptops were designed for short term or mobile use - however nowadays they are used more often.
Try this when using a laptop:
Dock laptop into a desk computer at a suitable workstation
Transfer information onto a desk computer if working for longer periods
Be aware of your posture and break up tying with other activities
Learn how to touch type so you don’t have to look down at your keys - helping reduce strain on your neck
All these simple tips and suggestions can make a massive impact on your body whilst you work! If your pain persists come visit us and book in for a Physiotherapy consultation to help correct any underlying causes of your pain.
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