HOW TO MAKE YOUR OFFICE WORKSTATION WORK FOR YOU

Ignoring workplace ergonomics can be a costly mistake. Ergonomics is the science of designing your workplace to reduce discomfort and fatigue, prevent injuries and increase efficiency. Workplace related injuries and illnesses cost employers, workers and the economy about $190 billion each year, but many of these injuries could be prevented. Athletico Physical Therapy offers these four tips to help avoid injury, reduce muscle fatigue, and increase productivity throughout the work day.

Invest in a standing desk. Using a standing desk that allows you to alternate between standing and sitting can relieve pressure on the lower back and also provide health benefits such as helping you burn more calories. But standing desks must be set up correctly or they could put stress on muscles and joints causing common problems such as neck and upper back pain. To set up your desk:

o Position your computer monitor 20 to 40 inches away from you.

o Arrange your monitor so the top of your screen is directly in front of you at eye level. Use books if necessary to achieve the right height.

o Place your keyboard at a height that allows your shoulders and wrists to rest in a relaxed position and your elbows to sit at a 90 degree angle.

o Keep the mouse as close to the keyboard as possible, eliminating the need to lift your arm too often.

o Use a wrist rest to maintain a neutral position.

Relax your eyes. Staring at a computer screen is hard on the eyes, so it’s important to let your eye muscles relax throughout the day. Follow the 20/20/20 rule: every 20 minutes look 20 feet away from your computer for 20 seconds. Set an alert on your calendar if you tend to forget.

Maintain good posture. When you do sit, pay attention to your posture. Sit as far back as possible in your chair, making sure to use the entire backrest which should conform to the natural curve of your back. Place the armrests at a height that allows your arms to rest comfortably with your elbows at a 90 degree angle and adjust the height of your chair so your feet sit flat on the floor. If your chair is not adjustable, consider using a thick seat-cushion to increase your seat height, or a footrest to raise your feet.

Take mini stretch breaks. Whether you work at a standing or seated work station, it’s not healthy to stay in one position throughout the day. Take four, 20-30 second stretch breaks and choose motions that reverse the postures you assume while sitting or standing. Suggestions include squeezing your shoulder blades together, reaching your arms up to the ceiling while you take a deep breath, or clasping your arms behind your back and attempting to slightly lift your arms off your back.

You can find more details about how ergonomics tips and physical therapy can improve your life by visiting www.athletico.com. Athletico Vice President of Industrial Rehabilitation Diane Newquist is also available to provide work station analysis and counsel for companies interested in implementing a reversal of posture exercises program.

ABOUT ATHLETICO

Athletico provides physical therapy, occupational therapy, and fitness services throughout eight states at over 330 facilities. Please visit athletico.com to find a location near you and to learn more about how Athletico measures patient outcomes and satisfaction to reach higher levels of care. To request an appointment or a complimentary injury screening online, visitathletico.com/appointments. For questions regarding an orthopedic or sports injury, call 1-877-ATHLETICO (1-877-284-5834).