Fit for work

Sitting at a computer all day can be detrimental to your workload and wellbeing.  If you are spending the equivalent of a working day at the computer searching for work, you need to take care too. Here are 10 everyday measures you can take in an office environment to keep yourself working fit.

1.       Move around at regular intervals:

• Maintaining any one posture for a long period of time can cause problems, moving around not only helps muscles relax but also encourages movement of fluid in and out of vertebral discs prolonging their health.

2.       Make sure your chair is adjusted to suit you.

Adjust:

• The height of the seat so shoulders and arms are relaxed and feet are on floor, if you can’t reach the floor then you may need a footrest.
• The depth from the front of the seat to the backrest so there is no pressure behind your knees.
• The lumbar support height to suit as everyone is shaped a little differently. 
• Don’t slouch – bad posture is a major risk factor for RSI.  Sit up straight.

3.       Neck and upper back discomfort is often caused by awkward viewing angles:

• Make sure your monitor is not too high, ideally the cursor should be at a relaxed gaze angle almost directly in front of you.
• Your eyes should be about level with the top of your screen. If you wear bifoculs you will need to focus at the screen through the correct part of your lens which may mean the monitor needs to be a little lower.
• Looking downwards or repetitive twisting and reaching can be reduced if you use a document holder.

4.       If you suffer from eyestrain then the simple ‘Rule of 20’ exercise may help:

• Every 20 minutes, look 20 feet away for 20 seconds. Avoid staring at any one person too often as this may well lead to unwanted attention.

5.       Break up repetitive work, you don’t have to stop just vary the activity.

6.       Relax(!) and don’t overuse the muscles in your forearms and shoulders to support your hands.

7.       Try to keep each joint at its halfway position as often as possible, extremes of joint range can cause discomfort and stiffness.

8.       Avoid contact with hard or sharp surfaces at the wrist and elbows as this can put unnecessary pressure on delicate nerves.

9.       Remove that clutter! Do you really need that cuddly toy on your desk?

10.   Problems are preventable if caught early. If you start to notice persistent pain, pins and needles, numbness, burning or aching, take action: tell your supervisor or see the appropriate health advisor such as a physiotherapist.  It is likely they can help before it becomes a serious problem.

Re-read this list once a month, this information isn’t exciting and you will forget it.