Navigating Ergonomics for a Pain-Free Workday
It is no coincidence that as we spend more time typing at our computers, and holding our phones, our hands, wrists, elbows and shoulders are showing greater signs of repetitive strain. Not to mention the postural strain on our neck and upper backs!
Creating a Healthy Workspace
Helping patients overcome a great variety of hand, wrist and elbow injuries is a regular part of my day, but as the saying goes: An ounce of prevention is worth a pound of cure! You can avoid many problems by spending just a few moments making the right adjustments to your desk set-up:
Desk and Chair Height: Set them at the right height to maintain a neutral posture. This means being able to sit at your desk with your forearms parallel to the floor, ideally supported on an arm rest or desk to minimize elbow, shoulder and upper back strain.
Monitor Position: Keep the top one third of the screen at eye level to prevent neck strain.
Keyboard and Mouse:
Wrists should be straight and level when typing. Using ergonomic mousepads or wrist rests help maintain a straighter wrist position.
Position the mouse to avoid reaching.
Avoid pounding on the keys.
Finally, keep work materials within arms reach to avoid reaching.
Don’t slouch! Keeping your chair close to your desk can help minimize slumping forward and encourage you to keep a proper posture.
Take Breaks: No posture is perfect for long periods. Stretch and move around every hour to relieve tension.
Pay attention to any signs of pain. Repetitive strain can also cause symptoms such as tightness, stiffness, loss of strength, numbness, or tingling. You may feel the urge to massage your shoulders, neck, wrists or arms.
Chances are, our phones and computers will be integral to our lives for many years to come. This makes it even more important to safeguard our health in order to continue using our devices comfortably. If you are not sure about your workspace ergonomics or are feeling discomfort, don’t wait to seek professional help. Early intervention can prevent minor issues from becoming chronic problems.
Dr. Roberta has a special interest in assessment and treatment of hand and upper limb pain and disorders.
