In the workplace, how you set up your workstations is essential. Whether you work in a traditional office or you’ve taken advantage of the work-from-home era, sitting at a desk all day can lead to health complications like back pain and carpal tunnel. Therefore, your workstation should be ergonomic so that there is little to no stress on your body. Here are some tips for optimizing your workstation to prevent pain.
Choose an Ergonomic Desk and Chair
One of the most important workstation features to consider is the components of the workstation itself. Choosing an ergonomic desk and chair will allow you to work in a steady position without pain.
Your workstation should:
- Allow for adequate leg and arm movement
- Have an adjustable chair
- Allow for your computer screen to sit at eye-level
- Support your back and neck
- Keep your wrists neutral on your desk
Walk Around Often
Try to step away from your workstation every once in a while to walk around. This will allow blood to circulate through your body, relieving some pressure on the joints and muscles of the back and neck. No matter how comfortable your workstation is, sitting down for 8+ hours a day does your body no good. You must get up and walk around if you want to keep your spine and joints healthy.
Stretching is a great way to work out kinks in your body that have formed from sitting all day. Not only will stretching work out tension, but it can also prevent pain.
Here are some stretches that may help undo the damage from sitting all day:
- Hang from a pull-up bar or another object that can hold your body weight for at least 30 seconds.
- Stretch the front of your neck by tilting your head to either side. Reach toward one shoulder, hold it for 30 seconds, and then do the same with the other shoulder.
- Lunge forward and stretch your lower body. Place your hands on the floor and work up to a standing position, hold for 30 seconds.
- Place one hand behind you and lean away from it until there is a good stretch in the back. Hold this pose for 30 seconds, then switch arms. Repeat two more times with each arm for a total of 3.
- Stretch your arms by grabbing your elbows with the opposite arm and pulling them back, hold for 5-10 seconds. Repeat two times on each side.
Keep Your Wrists Neutral When Typing
Keeping your wrists in a neutral position while typing will reduce stress and prevent pain in the wrists. Typing with a straight wrist will cause pain in the tendons and can lead to carpal tunnel.
Keep wrists in a straight line from the heel of your hand to your fingertips when typing. Don’t let them bend up or down, but keep them in a straight line with the rest of your arm. Adjust your chair and desk height accordingly to make this possible.
Schedule Your Appointment with Comprehensive Medical Care
At Comprehensive Medical Care, we are committed to providing personalized care for our patients so that they can live an active and pain-free life. If you experience work-related back or joint pain, schedule your appointment online today.