Tips & Techniques

Saving Your Body At Work

Denise Smith 
 • 
July 9, 2017

The Harvard Business Review reported in June of 2017 that the average worker in the United States spends 90 minutes traveling to and from work. Then, while
at work, a vast majority of those people spend significant lengths of time in front of a computer screen. Undoubtedly, the amount of neck and head
pain people experience is also on the rise, as our commuting and working habits push us toward worsening posture habits. To help reduce the strain
our posture places on our shoulders, upper back, neck and head, here are some ergonomic tips for the car and the computer to help reduce your muscle
strain and tension felt by the end of a workday.

IN THE CAR:

- Raise the height of your seat so you can easily see the road and instruments on the dashboard - use a cushion or wedge if your seat does not raise
high enough for you

- Raise the back of the seat to a 100-110 degree angle; do not recline too far

- Adjust the bottom of the seat so that your entire thigh is supported and there is no pressure on the back of your knees

- Adjust the distance you sit from the pedals so that you are not slouching down or bending your knees to reach the gas and brake pedals

- Adjust the steering wheel height to reduce the amount you have to reach to hold onto the wheel

- If you are driving a longer distance, take a stretching break every 2 hours

AT THE COMPUTER:

- Computer monitor should be an arm’s length away from your eyes

- The top of your computer monitor should be at or slightly below eye level

- Wrists should be straight or slightly bent down while typing and using the mouse

- The hands and wrists should be slightly below the elbows, with elbows resting on the armrests of your chair

- The height of your chair should allow your feet to rest comfortably on the floor with your knees at or slightly below hip level - use a footrest
if needed

- Your mouse and keyboard should be on the same surface

- Keep objects you frequently use at arm’s length away from you to minimize bending and reaching

- Use a headset for your telephone to avoid awkward postures while talking

- Take a 30 second break every 15 minutes to move around, take a drink of water, and look away from your screen

Meet the Author
Denise Smith graduated from Marquette University in 2002 with a Master’s Degree in Physical Therapy and has been a certified running technique specialist since 2014. She is a consultant for multiple local middle and high schools and instructs courses in Kinesiology at McHenry County College. Denise also travels the country as part of the Pose Method education team with a lecture series on injury prevention and treatment along with the running technique certification course.
You were made to move!
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