It is because of repetitive activities and lack of mobility that these things can occur – but there are things you can do as preventative measures.
The following things can be a result of sitting at a desk and using a keyboard day-to-day.
• Poor circulation to joints and muscles,
• Imbalance in strength and flexibility of certain muscles
• Muscle strain
The above issues can be avoided by taking frequent short breaks throughout your workday. Use this time to get up and walking to the kitchen to get a coffee, or do a lap around the office – basically the idea is to get out of your chair several times a day and move around—even if it’s just for 30 seconds
You can also do the following things while sitting at your desk:
• Roll your shoulders backwards
• Turn your head side to side
• Stretch out your forearms and your legs
Additionally, I want to share with you some specific guidelines that will help maximize comfort at your workstation.
Your chair should have the following:
• Adjustable height
• Adjustable arm rests
• Wheels
• Lumbar support
Proper keyboard position and use:
• Your keyboard should be at a height that allows you to have your elbows at slightly more than a 90-degree angle.
• You should be able to slide your knees under the keyboard tray.
• Try to avoid reaching for the keyboard by extending your arms or raising your shoulders.
• Avoid having the keyboard on top of your desk – it’s too high for almost everyone. Use the elbow angle (indicated above) to text the keyboard position.
Proper monitor positioning:
• Your monitor should sit directly in front of you.
• The top of the monitor should be at eye level, and at a distance where you can see it clearly.
• If you need glasses for reading, you should get a second pair for use at your computer so you don’t have to tip your head backward to see through bi-focals.
Can a physical therapist help?
Yes!! Believe it or not many physical therapists are experts at modifying workstations to increase efficiency and prevent or relieve work-related pain. If you are currently experiencing pain while working you should consider contacting a physical therapist immediately, before you become injured. On top of that if you still experience pain after your work station is modified you should see a physical therapist, so that they can develop a treatment plan with you to relieve your pain and improve your mobility.
If you have any more questions – or would like to have one of our therapists help with your workstation – please do not hesitate to get in touch with us. You can contact us through this form, or give us a call at 201-585-7300.
