Did you know that seated postures increase pressure in the spine by 50% versus standing? This can be compounded by a slouching posture and can lead to computer workstation back pain. Here are 5 tips to make sure that your computer workstation is set up properly:
- Have the right chair – The proper chair is the most important thing to providing proper postural support. A good chair has good adjustable lumbar support, adjustable armrests and seat height adjustment. When seated your thighs should be parallel to the floor with your feet flat on the floor.
- Set the right keyboard and mouse height – Arms should be 90 degrees at the elbow with upper arms at the side of body.
- Set the right monitor height – With uncorrected or standard corrected vision the monitor height should be set so when you look straight ahead you are looking 2 inches below the top of the monitor. If you wear bifocals, position the monitor so you are looking directly at the top of the monitor.
- Use a telephone headset if you are on the phone 20% of the day or more – Most people multitask when on the telephone over 20% of the workday. This encourages people to pinch the telephone handset between head and shoulders, leading to back and neck pain.
- Take frequent stretch breaks – When you are sitting at a workstation your neck, shoulders, chest and forearm muscles tighten, reducing blood flow. This leads to potential strain/sprain injuries. It is recommended that you take a short 2 minute stretch break every 30 minutes.
If you want to know more, or have questions contact Dr. Jolley 480-633-8293.