If you’ve been following my blog posts, you know I’ve been doing a series that discusses why proper posture is important to eliminate neck and back pain; how to sit in a chair and how to choose the proper chair while you work. Today I’m going to share five tips for creating a body-friendly work space.
1. Get an Adjustable and Supportive Chair: I discussed all the important points here. The chair should have proper adjustments for the legs, back and seat pan. Your feet should be planted flat on the floor. The knees and hips are positioned at 90 degrees. Elbows should rest at 90 degree angles. Make sure you have adequate lumbar support. Make sure the seat pan does not cut into the backs of your legs.
2. The Desk: In most cases, your desk will not be adjustable. This can be tricky, so you’re going to have to get creative and use common sense. You will have to work everything else (chair, monitor, accessories) around this element. Make sure your legs have enough room under the desk. You don’t want to bump your knees into the keyboard tray or desk drawers.
3. Position the Computer Monitor Correctly: This is HUGE. Many times, a badly placed monitor is the culprit of headaches and eye strain. Make sure you’re looking straight ahead at the monitor, and not turning your head to the side. If you need to, prop the monitor up on a few books.
4. The Phone: If you’re on the phone a lot, get a headset! It is too tempting to place that phone in the crook of your neck to take messages, or to do other things while you’re talking. I once worked with a telephone operator who used the phone in this manner, and her pain radiated from her neck, through her mid back, down to the low back and into her leg. She was definitely not a happy camper! If you must answer the phone the old-fashioned way, make sure you bring the phone receiver up to your head.
5. Arrange Your Accessories So They’re Easy to Reach: Repetitive reaching can cause excessive neck and and shoulder strain, as well as carpal tunnel injury, elbow tenditinis and shoulder strain. Place your most-used items, like your supply caddy, within easy reach. Make sure your mouse pad is close by, as well as placing your keyboard tray right above your lap. Place your phone close to the computer if you need to pick up the receiver.
2. The Desk: In most cases, your desk will not be adjustable. This can be tricky, so you’re going to have to get creative and use common sense. You will have to work everything else (chair, monitor, accessories) around this element. Make sure your legs have enough room under the desk. You don’t want to bump your knees into the keyboard tray or desk drawers.
3. Position the Computer Monitor Correctly: This is HUGE. Many times, a badly placed monitor is the culprit of headaches and eye strain. Make sure you’re looking straight ahead at the monitor, and not turning your head to the side. If you need to, prop the monitor up on a few books.
4. The Phone: If you’re on the phone a lot, get a headset! It is too tempting to place that phone in the crook of your neck to take messages, or to do other things while you’re talking. I once worked with a telephone operator who used the phone in this manner, and her pain radiated from her neck, through her mid back, down to the low back and into her leg. She was definitely not a happy camper! If you must answer the phone the old-fashioned way, make sure you bring the phone receiver up to your head.
5. Arrange Your Accessories So They’re Easy to Reach: Repetitive reaching can cause excessive neck and and shoulder strain, as well as carpal tunnel injury, elbow tenditinis and shoulder strain. Place your most-used items, like your supply caddy, within easy reach. Make sure your mouse pad is close by, as well as placing your keyboard tray right above your lap. Place your phone close to the computer if you need to pick up the receiver.
Like these tips? I’d like to hear from you if you have any others! Simply enter your name and email, and I’ll get back to you!