Sitting in front of a computer all day can lead to the same sorts of strains that athletes with sports injuries experience. Whether your strain develops in the office or on the field, you should seek physical therapy and on-going pain management if you’re suffering from work-related neck pain, back pain, or carpal tunnel. You can also take steps to improve your workspace and thereby minimize work-related discomfort. Here’s what you should know. 

A Guide to Office Ergonomics

1. Adjust Chair Height

Maintaining excellent sitting posture is key to avoiding neck and back pain. Ensure that you sit upright by adjusting your chair’s height. When seated, you should be able to plant both feet firmly on the floor with your knees at a 90-degree angle. The armrests on your chair should allow your elbows to bend at right angles as well. If maintaining your posture while sitting is challenging, consider investing in a lumbar pillow to support your back and spine.

2. Reposition Your Monitor 

When seated, your monitor should sit at eye level within an extended arm’s distance. It’s the recommended position for avoiding neck pain that comes from leaning forward or looking down all day. You’ll also minimize eyestrain if you position your monitor as instructed. 

3. Swap Your Mouse & Keyboard

Clicking and typing use the same micromovements that lead to wrist pain and carpal tunnel syndrome. To ease discomfort, swap your mouse and keyboard for ergonomic versions, which have wrist pads for support. Your mouse and keyboard should always be within easy reach, and your shoulders and arms should remain at a comfortable and equal height. 

4. Take Stretch Breaks

Set reminders on your computer, phone, or watch to prompt you to stand up, stretch, and move. Make a habit of walking around your office as often as needed. Stretching gets the blood pumping and gives your neck, shoulders, wrists, and eyes a little time off.

If you’re a local in Coffee County, AL, and you’re dealing with neck pain or carpal tunnel syndrome because of your work routine, call Enterprise Therapy Center today at (334) 393-7500 to schedule an appointment. For more information on this innovative pain management and physical therapy center, visit their website.