Sitting in correct postures while working at as desk will eliminate a great deal of strain on your neck, back, and muscles in your shoulders, arms, and wrists. You may begin your day sitting in an upright posture with good intentions, but inevitably, as your muscles fatigue, you begin to slouch. After a while you may find your seat starts to slide forward, your shoulders begin to round and your head pokes forward. These subtle changes put considerable strain on your body, over time, can lead to repetitive strain injuries, neck and back pain and symptoms such as headaches.
Ergonomics refers to:
The planning of equipment and tasks to provide maximum comfort and work efficiency.
Chair should have adjustment possibilities and options to accommodate different body types and task requirementsLook for a chair that easily adjusts and re-adjusts, especially if you share a work chair.Chair should have a five-star base and casters that allow for easy roll on a chair mat
Head should be upright, aligned over shoulders.Shoulders should be in a relaxed positionArms should be close to your sides and relaxed on armrestsElbows should be bent at 100 degree angle when using your keyboardFeet should be flat on floor, knees level with hipsArch of your lumbar spine should be supported by the back of the chair
The home row keys should be directly in the center of the trunk of the bodyThe mouse and keyboard should be at the same level and the height should allow forearms and hands to be parallel to the floorKeep the keyboard and mouse close to the body to prevent over reaching and strain to the neck and back
Position monitor 18-24 inches from the faceCenter of the screen should be 20 degrees below eye levelShould be able to view screen without raising or lowering the chinDocuments should be placed on a stand beside the monitor
Should be large enough to accommodate all equipment within easy reachSpace under the work area should allow free leg movementHeight of work surface should allow forearms to clear the table when your arms are crossed
Physiotherapists with knowledge in ergonomics and work related conditions can perform work station assessments. Recommendations will be given regarding posture, workspace layout and correct seating. When proper ergonomics is applied, there is much less risk of strain and discomfort. Talk to your Physiotherapist about work station adjustments to improve work efficiency and lessen the fatigue and stress on your body.
Queen West Physiotherapy and Acupuncture clinic in Brampton Ontario provides various tips and treatments for every clients needs. Healthcare providers from this clinic are very knowledgeable about the treatments needed by patients in order to help them recover from their injuries. This multidisciplinary clinic in Brampton Ontario provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit www.queenwestphysiotherapy.ca for more detailed information.