Are you ready to redesign your workspace, or just looking for a few ideas to adjust your current computer environment? Check out this list of suggestions that will help support your back, neck and shoulders and reduce muscle strain during the workday.
1. Raise the top of your computer monitor to eye level or even slightly higher.
2. Be sure both your monitor and keyboard are centered in front of you.
3. Reduce any glare on the computer screen.
4. Tilt your keyboard slightly toward your body, this will support your wrists and hands.
5. Keep your wrists flat and straight, and your arms and elbows tucked in close to the body with support if possible.
6. Move around and change your posture often.
7. Work with upright posture from head to base of spine.
8. Take frequent, short breaks.
9. Rest your feet flat on the floor or on a footrest, avoid crossing your legs.
Let us know your own tips for avoiding workplace fatigue! Do you do stretches during your lunch break, or use a monitor stand to place your computer at the proper height?
Our back and neck problems are as individual as we are and I learn something from each and every person who comes to me asking for products or advice. I believe you will learn something too.
Mark worked for a large corporation for years before he decided to become a consultant and work from his home office. After three years of working in an office he had thrown together over a weekend, he was experiencing significant pain and had been referred by his physician to a physical therapist. I met Mark when his PT sent him to me for a new office chair. Long story short, not only did I fit him for a new chair, we worked together to change his office so he would be able to use all the healthy features of his new chair. Mark’s pain is gone, he is no longer under medical care and he is correctly using his body and his office environment to avoid negative stress on his spine. He is fortunate that the three years he spent causing injury to his spine does not seem to have become chronic or created any permanent damage.
Lesson #1: Transitioning to a home office requires expert advice and proper planning to maintain a strong and healthy spine.