PROPER WORK PLACE POSTURE

So many of the chronic aches and pains we see today are caused by our sedentary work place society. In the past, many of our jobs required us to move around, creating multiple movements of our muscles. We were required to get up from our desk to research an item from another source, manual or paper. More of our jobs were labor intensive requiring constant movement. This created a balance of movements by our major muscle groups. No one group of muscles were overworked or in constant contraction.

Today’s workplace allows us the world at our fingertips, wrists, forearms, shoulders, neck and back. Computers and the internet are wonderful tools for us to improve our lives and the lives of others. But it comes at a price.

Constant movement and contractions of the muscles of the body parts mentioned above create a situation called repetitive use syndrome. The overuse of the same muscles over and over, sometimes for hours on end. Carpal tunnel syndrome, neck and shoulder pain are just a few examples of the conditions caused by this repetitive use of muscles.

Because of the aches and pains created by this syndrome, it is important that we make sure we are in an ergonomic body position that will create less stress on the muscles involved and take frequent breaks to allow those muscles to rest. Here are a few guidelines to use to try to sit correctly and adjust your workstation for optimal efficiency:

Keep your head up straight, not tilted forward or back.
Keep your thighs parallel to the floor. Your knees should be at a 90 degree angle and should be no higher than your hips. Your feet should be flat on the floor. Use a footrest if needed.
Use a chair with good lower back (lumbar) support for the normal curve in your lower back. For additional support you can use a lumbar roll, a small pillow, or a rolled up towel.
Make sure there are 2 to 3 inches of space between the back of your knee and the edge of your seat.

If you are using a computer:

The monitor and key board should be directly in front of you.
When using a keyboard, keep your elbows bent at a 90 degree angle.
The top of your monitor should be at or slightly below eye level.
Your wrists should be in a neutral position, not tilted up or down. Use a wrist rest for extra support.

It is important to take frequent breaks during your workday and to avoid sitting for more than 1 hour at a time. Whenever possible, leave your chair and walk or stand for a minute or two. Take a mini-exercise break of 1 or 2 minutes every hour and a longer break, 3 to 5 minutes, once every 2 to 3 hours. During your break, stretch your neck and back.

Randy Pipes LMT

( source: University of Michigan Health System)