Your workstation should be set up to cause the least amount of stress on your body.
Prolonged hours of poor posture or repetitive work habits, often in a stressful environment can result in significant overuse injury. Applying the following points can help to minimize such injuries.
Important points to note :
- Sit in front of your workstation such that your monitor is directly front on
- Your arms should be at right angles from your shoulders when you type
- Your wrists should be in line with your forearms, both horizontally and vertically
- Your keyboard should be flat
- The top of your monitor should be level with your eyes
- Do not sit too close to your monitor – at least an arms length away
- Ensure your seat is properly adjusted
- If your feet don’t reach the ground, use a foot rest
- Do not reach too far for your mouse, keep it close to your keyboard and support your arm on the desk when using your mouse
- Use a document holder attached to the site of the monitor
- Take regular breaks every hour, stretch your legs and perform simple mobility exercises to limber
The basic features of a good chair are :
- Height adjustable
- Pelvic tilt on seat
- Lumbar support
- Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor.
- If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve.
- Move the lumbar support so that it fits snuggly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain a straight spine and neck whilst seated.
- Never sit with your legs crossed! Crossing at the ankles is a preferable alternative.
You probably don’t pay it much attention, but your spine is the part of your body which holds the show together. Comprising thirty-three individual bones
Muscle knots are areas where tense muscle fibres stick to each other, eventually beginning to tear and form scar tissue. Also known as myofascial trigger