The Quick Guide to Fixing Your Aches and Pains

Posted by No More Pain Ergonomics on

Neck Pain: Back of Neck

• Looking down at documents or at keyboard - Use a document holder / learn to touch type
• Check the height of your computer monitor


Neck Pain: Side of neck

• Frequently turning or looking to one side of your desk - Position your documents and computer monitor directly in front of you, not to the side

• Cradling phone between ear and shoulder - Invest in a headset instead of cradling phone between ear and shoulder


Shoulder Pain

• Keyboard positioned too high - check seat height • Arms unsupported - check seat height
Lower Back Pain
• Inadequate lumbar support from your chair - Adjust the back rest height so that the lumbar support of chair moulds with the curve in your lower back
• Leaning forward or sitting on the edge of your chair - sit back on your chair with full back support from the backrest


Upper Back Pain

• Twisted or hunched posture - sit straight and avoid twisting to reach for objects


Upper Arm or Shoulder Pain

• Arm outstretched or unsupported - Move mouse and phone closer to you
• Reaching for telephone or cradling telephone on shoulder - Use a headset instead
of cradling phone between ear and shoulder


Leg Discomfort

• Thighs compressed against chair seat pan edge - invest in chair with deeper seat pan • Feet not touching the ground - Use a footrest


Headaches

• Poor posture, glare, stress, high workload - Rearrange work area and position of monitor. Vary tasks and take regular breaks. Reduce the amount of time you spend on your computer. Have your vision checked by an Optometrist.


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