Ergonomics

Ergonomics at work

Does work give you a pain in the neck, back….?

Not only can poor posture cause pain whilst you work, you may find your home and sporting life severely affected as well. It can also lead to long term damage which will affect you later years.

Preventing Poor Posture Pain

Below is a Self Assessment Guide to help you take the stress out of your body

… the questions you need to ask yourself

1. Is your back properly supported? Sit with your buttocks far back in the chair. This will help to support your lower back in its natural curve which reduces the strain in your lower back discs. Have the chair angled back slightly, about 10degrees.

2. Do you hunch forward? This increases the stress in your upper back and neck causing back pain and headaches. Lift your chest up!

3. Do your hips and shoulders face in the same direction? Many people’s computer screen is offset- THIS WILL CAUSE PROBLEMS! You must sit square on to your screen.

4. Are your eyes level with the top of the screen? Too high and it will strain your neck! Position Your screen arms length from you.

5. Is your keyboard easy to use without reaching forward? Your arms should be relaxed with your elbows by your waist and your forearms horizontal. This position keeps your shoulders and arms relaxed whilst you work.

6. Is your chair underneath your table? When you can’t bring your chair underneath, you will slump forward. Taking the arm rests off your chair may help position it to give you much needed back support.

Your body loves to move; vary tasks and take frequent little breaks

Micro breaks: get up and move every 20-30 minutes
Mini breaks: every 2-3 hours moving away from the computer itself for 10-15 minutes

Walking: 10-15 minutes everyday. Encourages blood flow and movement to all joints and muscles.

TIP - Programme your computer with an alarm to remind you to carry out these breaks!

Physiotherapy treatments are covered by all major health insurance companies