Sit Well, Perform Well
The number of people suffering from computer related injuries is increasing. We are spending more time sitting, resulting in more hand, arm and neck disorders caused by nerve and muscle fatigue and damage.
There are four simple steps that you can take to improve your posture at work:
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Position your computer screen at arm's length, directly in front of you. Place your keyboard so that your forearms are approximately horizontal, with your elbows at 90 degrees.
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Ensure that your seat has a backrest to support the curve of your lower back.
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Keep your feet flat on the floor with your hips and knees at a comfortable angle, as close to 90 degrees as possible.
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Take regular breaks to reverse your posture (i.e. find a position that doesn't involve sitting!). At lunchtime try going for a walk, stretching, standing or participating in an exercise class.
Remember that good posture shouldn't hurt: overcorrection or incorrect postural adjustment can lead to further pain.
Here are some additional tips to avoid overuse injuries:
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Keep any items that you frequently reach for within 30cms of your body
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Alternate your hand use
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Vary your tasks
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Use a telephone headset if you are talking and typing at the same time
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Ensure that your computer screen contains a readable font and is set to medium contrast and low glare
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Maintain a good level of general fitness: fit people are generally less sensitive to pain.
Our Health Promotion Team also performs ergonomic assessments and training at the workplace, for more information contact Michelle Spillane on 3377 7800.
