Whether sitting or standing all day, discomfort shouldn’t be a regular part of your work routine.
Minor and overlooked issues in your workspace can often build up over time, leading to chronic pain and health problems. Ergonomics addresses these issues by boosting productivity, lessening fatigue and reducing work-related injuries.
Ergonomics is the science of optimizing your workspace to suit your body rather than forcing your body to adapt to an uncomfortable or inefficient setup. With subtle techniques to improve posture and a userfriendly environment, you can reduce the strain on muscles and joints and make the workday easier on your body.
Occupational Therapists Hannah Moore, OTR, and Chaz Trujillo, OTR, offer these practical tips for creating a more ergonomic workspace:
- Chair Support Choose a chair with proper lumbar support and adjust it so your feet are flat on the floor, knees bent at a 90-degree angle and your hips are level with your knees.
- Monitor Placement Position your monitor at eye level or slightly below, about an arm’s length away, to reduce neck strain and eye fatigue.
- Keyboard and Mouse Position Keep these tools within easy reach to avoid overextending your arms or shoulders.
- Lighting Ensure your workspace is well-lit, but avoid direct light sources on your monitor to prevent glare and eye strain.
- Take Frequent Breaks Stand up and move every 30 to 60 minutes to relieve muscle tension. Incorporate stretches for your back, wrists and legs into your routine.
Don’t wait for discomfort to escalate into a serious issue. If you live in Missouri and suffer from pain in your hands, wrists, neck or back, you don’t need a referral to seek physical therapy.
To schedule an appointment or explore NKCH’s Physical Therapy and Sports Medicine program, call 816.691.1795.