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karmajourney2019 · 6 years ago

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In urban settings, we are either working or studying on our computers, that’s why we experience pain from time to time. If we sit in a poor posture, typically slouching with a head-forward position, our pain increases. As a result, we get headaches, neck strains, eye strains, shoulder pain, upper or lower back pain, etc. I had those pain and discomforts when I sat still in the office. During stressful times and approaching deadlines, my pain intensified. Fortunately, I received my treatment from a registered physiotherapist, and she reminded me to avoid sitting for too long––45 minutes. Every 45 minute interval, get up, walk around, and stretch your body. I understand that body stretches may not be appropriate to be done openly in the office, so do a variation of smaller movements, twist and turns in the cubicle. Also pay attention to how your workspace is set up, do they fit well with your body structure?

Your Chair

You may have a fancy huge chair or a small desk chair, but the type of chair doesn’t really matter. What matters most is how comfortable you are while you are sitting. Your shoulders and back should rest comfortably against a back rest, but the back of your head does not have to rest against a headrest. I find headrest are rather not useful while I was working. You may need a lumbar support pillow to support your lower back, so you can maintain the natural curve of your spine. Also, adjust your chair’s height so that:

Your thighs are parallel to the floor.

Your feet are touching the floor. If not, then add a stepper stool so that your feet can rest on it.

Your Computer Monitor, Keyboard and Mouse

Always adjust the height of your computer monitor to your eye level. If you are constantly looking downwards at your screen, then you would get pain in the back of your neck. To raise the height of the monitor, stack some old books or use a monitor stand. What if you are using a laptop instead of a desktop computers? You can still stack up a higher platform to place your laptop, and use an external keyboard instead of the building keyboard. In the alternative, you can purchase a laptop stand just like the one shown below.

Photo credit: PrimeCables®

Your Sitting Posture

Sit up straight and tall. Avoid crossing your legs. Feel the weight distribution of your both buttcheeks, they should be equally heavy. Touch your seat with your hand, and lightly swift side-ways to feel how deep your butt has sunken into your chair. If one side of your butt is sinking deeper than the other one, then you need to correct your sitting posture. At this point, it’s worthwhile to visit a chiropractor or physiotherapist.

Workplace Ergonomics Leads to Higher Productivity

We humans are not evolved to sit still to work all day at our computer. We love to get active as much as dogs and cats do. Somehow, we need to earn money to put food on our tables. For some reason, sitting jobs and sitting habits have become a popularity in the past few decades, but we got to accept this reality. What we still do plenty of things to get off our desks, such as walking to the water cooler, using the photocopier or shred some papers at the shredder. If you are an influential executive at your company, take initiatives to improve workplace ergonomics, and provide employee health benefits for chiropractic treatment and physiotherapy. Happy workers means higher productivity. Best wishes to you and your family. ♥

Workspace Ergonomics for Pain Relief In urban settings, we are either working or studying on our computers, that's why we experience pain from time to time.

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