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A few weekends ago I was suffering from severe head, neck and back pain so as soon as Monday morning rolled around, I called my chiropractor for some adjustments. Sometimes there just isn't anything better than a good neck cracking! But while there, my doctor and I reviewed my work environment (and water intake) and how everything from my mouse to my chair impact my risk of "job-related injuries" -- yes, sitting at my desk! Hunching or slumping over a keyboard all day can wreak havoc forcing your spine out of alignment and resulting in restricted movement which can cause neck and back pain and headaches (hello!). So I decided this might be good information to share with everyone since we all sit at desks at some point. Sit Correctly. It's important to have a chair with adequate back support and to position your chair so that your knees are angled at 90 degrees and your feet rest flat on the floor. If your feet still dangle at the chair's lowest setting, you might need a footrest. Proper Screen Position. The top of your computer monitor(s) should be at a 90-degree angle to your eye. This may mean that you need to place your monitors on a platform (mine is on a block of wood). Keyboard Placement. (Oh boy, this is a big one!) Sitting in your chair, relax your shoulders and arms. Your forearms should hover horizontally over the keyboard - but not at an upward angle. (uh oh!) Typing Correctly. When you're typing, float or hover your hands above the keyboard rather than resting your wrists on a pad or the desk. Think of the times you've seen piano teachers with sharp pencils under the wrists of students. The wrist pad is for rest periods, it's not for support while typing (I did not know that). Mouse Trap. If your keyboard needs to be at the proper height, so too does your mouse (you use it just as much, don't you?) So your mouse should never be higher or lower than your keyboard, it should always be on the same level. Also, mouse moves can aggravate shoulder and neck problems, so consider switching to a "roll ball" type mouse to eliminate forearm movement. Stretch. Elongate and relax weary muscles by stretching. Doing so will counteract the negative effects of sitting (and slouching) at your desk. Taking this break will also give your eyes and mind a rest. I hope you found this information to be eye-opening and as helpful as I did and you'll be able to make these changes with little time and effort. Think of how great you will feel without an aching back, a throbbing head, or a stiff neck - and how much work you'll be able to accomplish! WANT TO USE THIS ARTICLE? You may as long as you let me know and include this blurb with it: (C) 1/31/2010 by Virtual Assistant Kimberly J. McCloskey who writes articles to help everyone improve their personal and professional efficiency. Request your subscription to her newsletter at kimberly.j.mccloskey @ gmail.com.
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back pain, neck pain, headaches, ergonomics, productivity, sit correctly, keyboard placement,
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