Wellness At Work

16 November 2013

Is your computer hurting you? Many desk workers experience physical pain and discomfort on a daily basis. Muscle aches and pains are the warning signs that your body is out of sync. Much of the musculo-skeletal related pain and injury can be prevented. Here is a quick guide to help you maintain proper body alignment at your work.

Take Breaks, Shift Tasks

Retrieving a document from the printer, using the copy machine,or walking down the hall to confer with a colleague are simple,productive ways to break up your computer tasks. Such task breaks are one of the most effective actions you can take to prevent the discomforts of prolonged computer use. Remember to get up and move around periodically. If you type continuously, a good rule of thumb is to do a different task for 10 minutes every hour. Look away from the monitor every 10 to 15 minutes or so, focusing eyes on objects at different distances.

A. Work Station

Monitor should be positioned at arm's length from eyes (18-25in). Viewing angle should be slightly below eye level (15 degrees downward from horizontal).

B. Head & Neck

Sit straight with your ears directly above the shoulders. Shoulders relaxed, not elevated when working on the keyboard. Don't cradle the phone – try a headset.

C. Elbow & Wrist

Arms comfortably at your side or on armrests. Wrists extend in straight line from the arm in a neutral position. Your mouse should be at the same level as your keyboard, while maintaining the elbow at 90 degrees.

D. Low Back & Hip

Sit close to work with your hips, low back and upper back resting against the chair back. Hips at 90 degrees, knees at 90 degrees

E. Knee & Foot

3-6in of space between knees and desk. Feet flat on the floor or on a footrest directly below the knees.