A lot of us spend most of our day occupied by work. Some are working in an office, and some are working from home. Many are stuck in front of a computer at a desk for most of the day so it is important to make sure that we set ourselves up for success when we are stuck in one spot for a long period of time.
- Make sure your workspace is set up in an ergonomic way. It is important to make sure that your desk and chair height is correct so that you can sit with good posture and prevent leaning forward, slouching, or having to sit in an awkward position. This will help prevent neck and back pain from having to stay in one position for a prolonged period or time.
- Get up and take breaks. It is important to take breaks throughout the day and give yourself a break from sitting. Set a timer to help remind yourself to get away from your desk and walk around your home or office. You can use this time to stretch or just take a short mental break.
- Change up your position. Sitting can be hard on your body, especially if you are doing it for 8-9 hours a day. Set a timer to help you remember to change your positioning. If you are able, switch back and forth from sitting for 30-60 minutes and standing for 30-60 minutes. This will help prevent joint and muscle stiffness throughout the day.
- If you have multiple screens, make sure they are set up in a convenient way so that you don’t stress your neck. Make sure all your monitors are at eye level, so you aren’t looking up or down for prolonged periods of time. If you do use multiple screens, make sure you are facing the screen you are using so you aren’t stuck in a position where your head it turned for extended periods of time.
Try incorporating these tips throughout your workday today to help prevent any muscle or joint stiffness, pain, or injuries from happening in the future.
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By: Alyssa Burke, PTA
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