Set up your Workspace for Better Comfort and Productivity
Do you work at a desk for a few hours at a time and find that your joints are sore, your neck is stiff, and your wrists are aching? If you answered “yes,” it’s time to evaluate your desk and work area ergonomics. This is necessary for your office, as well as your kids’ homework desks.
Dr. Weston’s Top 5 Things to Pay Attention to When Sitting at Your Desk!
1. Posture! – Make sure your shoulders are touching your seat back. You should be seated upright with your shoulders back. No slouching!
2. Head Position – Is your head jutted forward? Stop that. Your head should be directly over your shoulders. Any deviation of the head forwards increases the strain on your neck muscles leading to neck pain, stiffness, and HEADACHES!
3. Computer position – Organize your workstation in a manner that allows your elbows to be at your sides and bent at 90 degrees when typing on your keyboard. Your hips and knees should also be at a comfortable rest position around 90 degrees when seated. Last, but not least, your monitor should be at a height that allows you to look at it directly in front of you (no neck flexion or extension required).
4. Stretch Regularly – If your muscles maintain the same position for an extended period, they will become accustomed to the new shortened position leaving you with a tight and stiff neck, back, hips, YOU NAME IT! It is important to stop and stretch any muscles you feel may be getting tight. You will thank yourself in the long run.
5. MOVE!!! – You should be taking frequent micro-breaks (2-5 minutes) throughout your day. Aim for standing up and walking around the office every 20-30 minutes. The more you move the better you will feel.