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Many nagging aches and pains are a result of poor posture, especially for those who are tied to a computer and/or office desk all day long.
Even though we may realize that our workstation set up is the main contributing factor to a pain complaint, not all of us have the luxury of having an expert to consult for help.
The following are some general rules to consider when designing or trying to modify your workstation to eliminate aggravating
factors to typical pain complaints.
1. The angle of your screen should be slightly off vertical.
2. Monitor should be your arm’s length away from you.
3. Your first line on the screen should be at your eye level.
4. Use a document holder when possible, it keeps you from leaning over your paper in poor posture.
5. Keep your keyboard flat.
6. Elbows at a 90 angle or slightly larger (hands level with elbows or lower).
7. Keep elbows close to your side (do not be reaching way out in front of you for your mouse or keyboard).
8. Wrists neutral. (The picture above shows a typical problem with
most workstations – the wrists are bent up which is not good, especially those with any level of carpal tunnel problems/symptoms.
9. Back of chair supporting the small of your back.
10. Thighs should be parallel to the ground and clear the desk. You may need a footrest.
11. Knees at a 90 angle.
12. Feet flat on the ground or a footrest, ankles at a 90 angle or less (toes up relative to heels).
13. Smile and laugh a lot, it’s good for the soul!
Also, you need to keep your back and abdominals strong. Your spine is the frame of your body and a strong spine can decrease
the transfer of tension to the arms and legs, resulting in pain that can be easily avoided. You would never buy a Corvette with Ford Escort frame, so why do this to your body and expect it to perform
like a sports car?
Here are some simple tips to a healthy spine:
1. Maintain good posture:
- · Stand tall.
- · Do not slouch when sitting.
- · Wear supportive footwear, low to no heels.
2. Support your back in its “neutral position.”
- · Support a mild curve in the small of the back when sitting.
- · Use a firm mattress. If on your side, place a pillow between your knees. If on your back, place a pillow under your knees.
- · Do not sleep on your stomach.
3. Avoid repetitive bending and straightening. Avoid twisting.
4. Maintain strength and mobility of trunk.
5. Lift properly.
- · Face the object squarely with hips and shoulders.
- · Get as close to object as possible.
- · Keep feet apart.
- · Bend knees to pick up the object.
- · Lift by straightening your knees. Face the object and keep your back straight, maintaining shoulders over hips.
6. Change standing or sitting positions frequently.
7. Exercise regularly. Aerobic type exercise is best. A good Physical Therapist can teach the exercises needed to maintain a
strong core/back particular to your personal needs. Most of the time it only takes 10-15 minutes a day for a good back exercise program. Combine this with an aerobic activity such as walking or
biking and you will observe a significant decrease in pain that has been nagging you, and you will probably lose weight and look better too!!!
Tom Moline, PT, MS, OCS
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