Working Smarter at the Office

September 25, 2015


OfficeergonomicsThey say sitting is the new smoking, and how we sit and work during our 8-10 hour days has a significant effect on our muscles, tendons and nerves. Back, neck and wrist pain can all be exacerbated by your office work environment.   

According to the American Academy of Orthopedic Surgeons, “frequent computer use that involves awkward postures, repetition, and forceful exertions may be related to nerve, muscle, tendon, and ligament damage. If you use a computer several hours each day, many experts recommend that you consider proper workstation layout and posture techniques to minimize your risk of developing injuries of the hand/arm, shoulder, neck, and back.”

Here are some simple tips from the National Institutes of Health for working smarter:

  • Align your body with your keyboard and computer. Ideally, having the height of the surface holding your keyboard and mouse about 1 to 2 inches above your thighs.  Your Monitor should be 20-26 inches (arm’s length) from your body.
  • Make sure your chair has good back support and is positioned so that your thighs are horizontal to your knees and feet rest flat on the floor. Arm rests should be at your waist.  
  • Type with elbows at a 90-degree angle with relaxed wrists.Take note of posture as you use the keyboard and mouse. Are you hunched over, twisted, or straining your neck in any way? Make adjustments for alignment and to relieve tension.  
  • Take frequent breaks. Stand walk and stretch shoulder, neck, back and wrists whenever possible and especially if you notice tension strain or pain. WebMD offers 12 simple stretching ideas you can do at your desk.

If you experience neck pain, back pain or suspect you may have carpal tunnel, don’t hesitate to call The Center of Orthopedics for a consultation. 440.329.2800.


Entry Filed under: Back and Spine,Conditions,Strains and Sprains. Posted in  Back and Spine ,Conditions ,Strains and Sprains .

Leave a comment


Required, hidden

Some HTML allowed:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Subscribe to the comments via RSS Feed

Fill out my online form.