The human body is an incredible machine built to climb, lift, bend, twist and turn. Many times we fail to appreciate the way our skeleton and muscles work together until we have an injury and are suddenly in pain. Our spines and our bodies were once very crucial to our basic survival – we used to hunt and kill our food to survive and pick the crops in the field by hand, and instead we now spend many an hour stationery, working in front of our computers at the office and at home. Because our bodies are built to be in motion, but move far less in this day and age, we need to make sure we are taking care of them at our workstations.
Are you experiencing headaches, migraines, soreness and aching of the shoulders, neck or back? General fatigue or poor concentration? These things can lead to unpleasant and avoidable disorders such as nerve irritation or damage, tendonitis, carpal tunnel syndrome, deep vein thrombosis, or plantar fasciitis. Making simple adjustments to your posture and the positioning of your chair, keyboard, mouse and monitor is easy and can mean a significant decrease in pain you may be experiencing as a result of sitting at your workstation incorrectly. Below are some fast and easy tips:
Your Chair: Put your hips as far back as possible against the back of the chair. Your feet should be flat on the floor and your knees aligned with your hips. The back of your chair should be at a 100-110 degree angle so both your upper and lower back are supported. Adjust your armrests for your comfort, or remove them if possible.
Your Desk: Your desk should be the right height so your forearms are parallel to the floor. Put commonly accessed items within reach, and eliminate clutter. Avoid putting things at awkward distances where you have to bend over the get them.
Your Monitor: The ideal distance between your eyes and the monitor screen is about 2 feet. Increase your text size if you find it’s too small at that distance. Put the monitor at a comfortable height that doesn’t make you tilt your head up or bend your neck down to see it. It is better for your eyes to have your monitor below eye level, rather than directly in front. Avoid glare and reflected light on the monitor screen. Sit back in your chair at an angle of around 100-110 degrees (i.e. slight recline) and hold your right arm out horizontally. Your middle finger should almost touch the center of the screen.
Your Keyboard: The straight rows of keys on a normal keyboard force the wrists to be in line with the forearm. The hands, at rest, actually angle inwards slightly, so typing for long periods strains the wrist and forearms. Stop and rest occasionally if you are typing for extended periods. An easy, at-your-desk hand exercise is to take a rubber band, put it around your extended fingers and open and close your fingers.
Your Mouse (and Phone): Your mouse should be as close to the keyboard as possible. Your phone should be within arms reach and a hands-free set-up is recommended for long phone conversations.
DASHA® is proud to be a leader in helping the employees of major corporations find greater comfort at their workstations, through on-site health events that combine presentation and Q & A with individual evaluations, chiropractic work, massage and exercises.
Contact Shannon at sha@dashawellness.com to book your custom-tailored health event at your company today. DASHA® is a wellness lifestyle brand and Manhattan-based wellness center created to offer a truly holistic approach to wellness. DASHA®’s corporate health initiative is to educate, motivate, reward and inspire employees to instill better health habits and make educated decisions. DASHA® understands that if your employees are able to stand tall, feel healthy and confident, they will be better people and can contribute more productively to their work environment. DASHA®’s motto is “enhance your well-being.”
