Office Ergonomics: Managing Pain and Boosting Productivity
Updated: Sep 10
If you work in an office or find yourself sitting the majority of the day, Drs. Mark Freund and Nicole Gopaul recommend Office Ergonomics. This is the science of adjusting your workspace to meet your physical needs. It both reduces pain and discomfort while increasing your productivity. Learn more by contacting Natural Care Chiropractic in Lindenhurst, IL.
Your desk is the key factor in your ergonomic success. It is where you most likely spend the majority of your day. Making sure your desk is suited to your needs is crucial. First, adjust the desk to your height. Check that it isn’t too short or tall. Adjust everything that sits on your desk so it’s within reach. This prevents you from straining yourself when reaching for your phone, papers, etc.
Your sitting technique also comes into play. When sitting at your desk, keep your feet flat on the ground. Your legs should rest at a 90-110 degree angle. This is the best way to keep blood flowing properly throughout your system. Pay attention to your posture as well. Sit up straight, while avoiding placing your neck at an odd angle.
Most jobs require computer usage. Whether you’re working on it all day or just occasionally, it must be adjusted properly. Place the computer monitor straight in front of you. The screen shouldn’t be too high or low. The trick is to have your eyes match the top of the monitor. Typing etiquette is next. Keep your wrists straight while typing. Your shoulders should be perpendicular while your forearms are parallel to the floor. Another trick: use your entire arm and shoulder when using the mouse. This prevents overusing your wrist while keeping your arm at a good angle.
Last but not least, get up every 20-30 minutes to stretch. Walk around the office or engage in simple stretching exercises.