In this age of technology, working at a desk on a computer every has become the status quo for many people. These jobs have increased as computers continue to become the backbone of our communication. Careers involving computers have become quite popular in the last decade.
Although this growth has been a positive factor for many people, along with the increased office and computer work have come new problems. Even though the work place itself is relatively safe, there are issues that were not anticipated that are developing in the work place. Some of these problems include: eye strain, repetitive strain injury, carpal tunnel syndrome, musculoskeletal disorders and other problems. Fortunately there are some things that can be done to help avoid these conditions.
1) Sit up in your chair and rest against the back, without slouching. This is important because it will give your back, shoulders and neck the support they need. In other words, sit in your chair, not just on your chair. A chair with a good fit will be comfortable and adjustable. Your feet should reach the floor and your arms should be at a 90-degree angle when working on the computer. Straining or stretching to work on the keyboard will put excess stress on your shoulders and back.
2) Check the position of your monitor. It should be directly in front of your eyes, as this means your head will be in the right position and not straining your back or neck muscles. You put too much pressure on your shoulders and neck when you are looking up or down to see your computer screen. Again, having an ergonomic chair that is adjustable will help you find the position that is most comfortable and in alignment with your body.
Are you using good lighting? Many studies have found that natural light helps reduce stress and fatigue and also increases productivity. Open the blinds or curtains in the office to let the sunlight in. Full spectrum lighting not only is more attractive, but it also helps reduce cortisol levels (stress hormones), eases eye strain, improves moods, and reduces glare.
4) Give yourself small stretching and exercise breaks. Every 20-30 minutes, you need to get up and move by stretching and even doing some quick wrist and hand exercises. There are websites that you can find online that will help you remember to take your breaks and give you exercises to do during that time. This helps reduce tension in your joints and muscles so that you are more refreshed at the end of the day. Change your environment by taking a walk outside for 10-15 minutes. You will find renewed energy by getting the blood and lymphatic system flowing again.
5) When typing, hit the keys with gentle force, rather than pounding them. If an office worker types 60 words per minute for 50 minutes every hour for six hours every day, that is 90,000 repeated motions! Should we be surprised that people who work at their computers all day have sore hands, wrists and arms? If one can reduce the beating on the keys and just dance across the keyboard, she will find that not only can she type faster, but the stress is being taken from the hands, wrists and arms.
6) Don't do things at home or play that can hurt your work performance. Oftentimes in the zeal for life and fun, people over-do things at home by using weak muscles. Gardening, sports, and dancing are examples of activities that people should not do unless they are in practice. When back at the office, they begin to feel that pain and realize they did not make the best choices. At times when others are sick with colds and influenza, you can take care of yourself by taking vitamins, getting plenty of rest and drinking fluids.
7) Get organized. Make your environment user-friendly for yourself and the type of work that you do. You should feel both comfortable and supported there. A clean and organized office will help you function better, while a cluttered office will create confusion and stress. Each day, before you leave, put everything away so you can start fresh the next morning.
8) Take care of yourself. Too many people have sore muscles, headaches, and even the flu, and yet they continue to go to work, day in and day out, without looking for help. You need to educate yourself to find out why your muscles may be aching. Also, a visit to the doctor or chiropractor can tell much about your overall physical condition and the alignment of your spine. If you are sick and contagious, don't try to be a hero. Stay home with your germs so you can get better and not infect everyone else.
With a little extra effort and time, you can create an office that is healthy for you. Remember that no one is going to be as concerned about your health as you should be. Taking care of yourself both at the office and at home will help you live a happier, more productive life.
Although this growth has been a positive factor for many people, along with the increased office and computer work have come new problems. Even though the work place itself is relatively safe, there are issues that were not anticipated that are developing in the work place. Some of these problems include: eye strain, repetitive strain injury, carpal tunnel syndrome, musculoskeletal disorders and other problems. Fortunately there are some things that can be done to help avoid these conditions.
1) Sit up in your chair and rest against the back, without slouching. This is important because it will give your back, shoulders and neck the support they need. In other words, sit in your chair, not just on your chair. A chair with a good fit will be comfortable and adjustable. Your feet should reach the floor and your arms should be at a 90-degree angle when working on the computer. Straining or stretching to work on the keyboard will put excess stress on your shoulders and back.
2) Check the position of your monitor. It should be directly in front of your eyes, as this means your head will be in the right position and not straining your back or neck muscles. You put too much pressure on your shoulders and neck when you are looking up or down to see your computer screen. Again, having an ergonomic chair that is adjustable will help you find the position that is most comfortable and in alignment with your body.
Are you using good lighting? Many studies have found that natural light helps reduce stress and fatigue and also increases productivity. Open the blinds or curtains in the office to let the sunlight in. Full spectrum lighting not only is more attractive, but it also helps reduce cortisol levels (stress hormones), eases eye strain, improves moods, and reduces glare.
4) Give yourself small stretching and exercise breaks. Every 20-30 minutes, you need to get up and move by stretching and even doing some quick wrist and hand exercises. There are websites that you can find online that will help you remember to take your breaks and give you exercises to do during that time. This helps reduce tension in your joints and muscles so that you are more refreshed at the end of the day. Change your environment by taking a walk outside for 10-15 minutes. You will find renewed energy by getting the blood and lymphatic system flowing again.
5) When typing, hit the keys with gentle force, rather than pounding them. If an office worker types 60 words per minute for 50 minutes every hour for six hours every day, that is 90,000 repeated motions! Should we be surprised that people who work at their computers all day have sore hands, wrists and arms? If one can reduce the beating on the keys and just dance across the keyboard, she will find that not only can she type faster, but the stress is being taken from the hands, wrists and arms.
6) Don't do things at home or play that can hurt your work performance. Oftentimes in the zeal for life and fun, people over-do things at home by using weak muscles. Gardening, sports, and dancing are examples of activities that people should not do unless they are in practice. When back at the office, they begin to feel that pain and realize they did not make the best choices. At times when others are sick with colds and influenza, you can take care of yourself by taking vitamins, getting plenty of rest and drinking fluids.
7) Get organized. Make your environment user-friendly for yourself and the type of work that you do. You should feel both comfortable and supported there. A clean and organized office will help you function better, while a cluttered office will create confusion and stress. Each day, before you leave, put everything away so you can start fresh the next morning.
8) Take care of yourself. Too many people have sore muscles, headaches, and even the flu, and yet they continue to go to work, day in and day out, without looking for help. You need to educate yourself to find out why your muscles may be aching. Also, a visit to the doctor or chiropractor can tell much about your overall physical condition and the alignment of your spine. If you are sick and contagious, don't try to be a hero. Stay home with your germs so you can get better and not infect everyone else.
With a little extra effort and time, you can create an office that is healthy for you. Remember that no one is going to be as concerned about your health as you should be. Taking care of yourself both at the office and at home will help you live a happier, more productive life.