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Workplace Ergonomics

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Good work place posture is essential to the health of your neck and back. Maintaining poor posture for long hours is likely to be a contributing factor to your pain. If your neck or back pain has become chronic, try making some important work changes to allow your body to recover.

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Key Workstation Points

  • The top 1/3rd of the screen should be at eye level.
  • An adjustable ergonomic chair will help maintain good posture.
  • Knee and hip angle at 90 degrees.
  • Ensure the chair is the correct height, with knees able to slide under the table.
  • Elbows at 90 degrees.
  • Use a document holder to prevent repetitive neck bending.
  • Use a hands-free telephone headset.

Other Work Tips

  • Get up and move every 30 minutes.
  • Reduce stress if possible.
  • Relax, try not to hold yourself too tense.
  • If you are sitting all day, exercise at least 3-5x per week for 30 minutes.
  • Keep your smart phone or tablet raised.
  • Use a document holder to keep papers and books elevated.

Working With Laptops

  • Avoid Regular laptop use.
  • Plug in a keyboard and mouse.
  • Always use a laptop raiser.
  • Maintain good neck posture, do not look down repeatedly.
  • Never sit on the sofa or lie in bed and use a laptop – put it on a table.
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Wrist Supports

  • Wrist supports can help for elbow, wrist and thumb pain.
  • Use with a mouse or keyboard, or both.
  • Useful for tennis elbow, carpal tunnel syndrome and tendonitis.
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