Ergonomics

In my recent post about 'text neck,' I mentioned that for every inch the head comes forward, the pressure on the cervical spine doubles. This goes for computer screens as well as cell phones/tablets. Proper ergonomics is essential to preventing repetitive stress on the body. This repetitive stress can eventually present as neck pain, low back pain, headaches, radiating pain, and the list goes on.

There are a few easy tips to help counteract some of the strain on everyday computer and desk work.
1. You want your screen to be at or just below eye level. Most people have their screens too low which requires constantly looking in a downward direction with either the eyes or entire head/neck, both which will cause strain.
2. Your head should be aligned directly above your spine/body in a straight line.
3. You want to focus on keeping your shoulders relaxed, rolled back and downwards, not shrugged up by your ears.
4. Forearms and hands should be in a straight line resting on the desk with a 90 degree bend in the elbows, with elbows kept close to the body. (i.e. the desk or surface should be elbow level)
5. Wrists should be in a neutral position, not cocked up.
6. Same with the hips, you want a 90 degree bend in the hips with feet resting flat on the floor or firmly on a footrest, so seat height and desk height should be adjusted accordingly.
7. There should be lumbar support in the chair you are using, to help maintain an upright body position and take pressure off of the lower back.

In addition to the tips above, there are a few additions you can add to help ensure proper positioning:
1. You could use something to elevate the screen of your computer to ensure proper height.
2. Use an ergonomic mouse and mousepad to take extra pressure off the wrist and hand.
3. Invest in a good chair. It is where you are parked majority of the day and should be the highest quality with the most support and easily adjustable.
4. They do make ergonomic keyboards as well, which could help.
5. Take frequent breaks to get up and stretch, standing at least 10 minutes every hour.
6. Consider a standing work station if it is a possibility for you.
7. BE AWARE of your posture at all times. Staying aware and focused on your posture will help make adjustments earlier and more often.

If you are interested in an ergonomic consultation, feel free to reach out to us at Hover Chiropractic, 630.832.4476.