“Ten Tips to Avoid Aches and Pains in the Office”
Adjust your chair to fit your body. Make sure your chair allows you to adjust the height, backrest, and arm rest to suit your body type. 2. Monitors. Elevate the monitor using thick books or tilt the monitor so you can look at the first line of text at eye level. The monitor should be 18-24 inches away. This reduces the risk of eyestrain, headaches, and neck and back pain. Changing the brightness of the screed and dimming overly bright office lighting might help as well. 3. Consider document holders. Document holders that attach to your monitor and hold documents in front of you at eye level can reduce eyestrain and neck pain as well. 4. Keyboards. Keyboards should be at elbow level. Forearms and wrists should be parallel to the keyboard for typing. A keyboard drawer or an adjustable keyboard platform can go a long way to ensuring a sound ergonomic typing position. 5. Wrist rest. These cushions help prevent carpal tunnel syndrome by keeping your wrists straight as you rest in between using the mouse. Be careful though. Your wrist should never rest on the cushion as you type or move the mouse. 6. Foot rests. These help take the strain off your back and legs if your chair and desk are not the appropriate height. 7. Alternate between using the mouse and using other input (pointing) devices on the keyboard. This provides a recovery break by using different muscles in the arms and hands. 8. Place the mouse next to the keyboard and move your whole arm to operate the mouse. 9. Take micro breaks during the day. Micro breaks are short rest periods interspersed throughout the workday. A micro break of 30 seconds for every 10 to 15 minutes of continuous work at the computer should be sufficient. This benefits your body by reducing fatigue. 10. Set a maximum period of 45 minutes to one hour of continuous work at the computer. At the end of this, take a two to five minute rest break. Be sure to stand up during the rest break. Bonus Tips… • Organize your desk so that the items you use most often are within a 14-18 inch reach. • Do stretching exercises for the upper body, arms, fingers, back, and legs. • Reduce noise. Noise is distracting and the amount of time and lost productivity in the office from distractions can be incalculable. • Make sure that you have adequate workspace to allow for plenty of work surface and storage/filing space. This will help to improve productivity, efficiency, and creativity. • Take the time to thoroughly learn the software packet that is routinely used. Most users of software understand about one third of the software. Knowing the software allows you to be more efficient in terms of minimizing keystrokes.
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