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Do you suffer from neck and shoulder pain? Do your eyes feel strained, or do you get headaches? These symptoms can be the result of your working in the wrong working position or sitting on a bad office chair. Below, we look at what you can do to get a better working environment at the office. Following a few simple tips can help you to relieve your pain, prevent serious injury and feel better. Studies have shown that neck and shoulder pain is more common if you are not comfortable at work. This can be the result of unsatisfying, monotonous work consisting of repeated movements, which can easily provoke pain in your neck, shoulders and other parts of your body. Sedentary and monotonous work Neck and shoulder problems are often caused by sedentary and monotonous work. The muscles work statically, doing the same actions for long periods without a break. If your muscles aren’t in the best of conditions, pain and injury will be the quick result. To reduce your problems, you should: * Take regular breaks and move your body. * Avoid slumping down. Don’t let your head lean forward and try to sit upright. The right office chair prevents neck and back pain Nowadays, office work often involves computers, meaning that we don’t need to get up to fetch papers and files as often. This is why the chair you work in is a crucial element in preventing pain and injuries. Invest in a good office chair that fits your body and the way in which you work. The right chair should encourage movement as movement helps to prevent and minimize the risk of pain and injuries. The chair should fit your body and the back should provide a mild incline, rather than a right angled straight back. Your spine should feel stretched, instead of compressed, as this leads to less back pain. Other office chair requirements include: * It should provide a high degree of comfort. * It should minimize wear of your back. * It should not prevent blood flow. * It should reduce muscle tautness in your neck, back and shoulders. * It should ease your breathing. * It should relieve lumbar pain. The right working position for your neck and shoulders Neck pain is often the result of a twisted working position and you can avoid twisting your neck by ensuring that your screen is positioned directly in front of you. The screen should neither be too high, nor too low, as this can also result in a working position that strains your neck and shoulders. The screen should be placed at a comfortable distance from your eyes. It is actually better to have it slightly farther away than slightly too close to your eyes and normally the most comfortable distance is at least an arm's length from the body. Laptops and notebooks can sometimes cause a problem due to the screen being too low. One solution can be the use of a docking station, enabling the use of a normal screen, or you can place something under the laptop/notebook to raise the screen to the correct height. Pressure points cause harm When you are working in a stationary position, pressure points on your body can arise during the working day. This can cause nerve damage, circulatory problems and pain. You can avoid pressure points by being aware of them and the most common places they appear are: fingers, the heels of your hands, thighs, feet and underarms. The wrong keyboard position is a common cause of pressure points and it is worth investing in an ergonomically shaped keyboard. Stop typing every now and then and move your arms and flex your hands. Move your arms and legs regularly and don’t forget to occasionally get up and walk around a little. Straining your eyes can cause pain Ensure you have regular eye examinations – remember that even if you have never had any problems, your vision can begin to deteriorate in your forties. Sometimes special glasses are needed if you use a screen for long periods. Straining your eyes can also happen if the lighting system is wrong. Lighting that is too bright or not bright enough can cause eye strain. When you read a book, you need bright light, whereas you need less if you are reading a screen. Spotlighting, whereby you can move the focus is practical and provides lighting where you need without conflicting with the screen. If the image is not sharp and suffers from blurriness, shakiness or flickering, you need to change your settings or exchange the screen for a new one. A bad screen image strains your eyes and makes you tense your muscles. The screen should be of a sufficient size for you to be able to read it without straining yourself. Prevent RMD and neck pain The following tips will help you minimize the risk of developing RMD: * Let your wrists and arms rest on the desk. * Try to use short cut commands instead of the mouse. * Practice using the mouse in both hands and try to use them evenly. Regularly take a break from the computer and walk around a little. Neck pain is one of the most common complaints. You can help prevent neck pain by taking a short break and moving your body. If you work in front of the computer all day long, these short breaks are especially important. Exercise in the workplace As well as your lunch break, you can take advantage of breaks to exercise. Some places of work also have scheduled exercise programs. By moving and stretching your body, you will significantly reduce the risk of suffering from pain and injuries. It is also important to exercise regularly and give your muscles a work out. You should aim to get at least 30 minutes of exercise a day. Walking, bicycling, swimming and running are good forms of exercise. You should also consider doing some light strength training.
Article Source: http://www.new.citynewslive.com
Back Pain Healers provides explanations of the reasons behind back pain and sleep disorders. We help people to minimize their discomfort by offering high-quality, market-leading products such as Ergonomic Office Chaors and Tempur-Pedic Cushions
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