Working from Home (#wfh): Ready-Set-ErGOnomics
These days, we are all working from home and have had little time to prepare! Many of us have children and pets added to the mix. Wendy O’Connor, Senior Partner, Physio & Ergonomics Consultant with Injury Prevention Plus, reviews the ergonomic challenges of working at home including tips for optimizing your work set up and exercises to reduce discomfort. Click here to view the webinar.
Optimal Workstation Set up – Keyboard at Elbow Height
Is your keyboard and mouse on a surface that allows for a relaxed elbow height? Research shows that if your keyboard is lower than elbow height, it can increase and worsen forearm pain. If it is too high, it can cause neck and shoulder pain.
Check out this link to Optimal Workstation Setup to optimize your positioning!
Progressive Lens Use for Computers
In order to accommodate standard progressive lens use when reading the screen, the top of the monitor should ideally be 5-6” lower than the seated eye height to allow for reading the screen through the reading portion of the lenses. Monitor distance is typically 26” or less from the eyes. This will facilitate neutral head/neck posture and should improve your comfort.
Stretches for the Office
A quick and easy way to reduce fatigue and discomfort at work is to stand up every 30-60 minutes and stretch for 30-60 seconds. Building these stretches into your work day will ensure you feel better at the end of the day!
Is your Mousing Hand Sore?
This could be related to the mouse and the way you use it. Are you:
- Gripping of the mouse while waiting to click or read the screen?
- Using the thumb & 4th finger to direct the mouse?
- Resting the wrist on the desk and pivoting the mouse with the hand?
- Using the mouse frequently?
Repetitive clicking and prolonged gripping of the mouse requires the small muscles of the hand to work continuously. These muscles eventually tire, lactic acid (a waste product of exercise) builds up in the muscle and the hand becomes sore and cramped. Check out these short cuts for Microsoft Outlook as a way to reduce mouse use and provide relief!
Take Care of your Back
When lifting, maintain your spinal curves, keep the load close and bend your knees. Prepare your spine for lifting with a few back extension exercises, especially if you have been sitting for awhile. Click here to download. Take Care of Your Back