As the world becomes increasingly digitised, the demand for computer-related works is also increasing. This results in an increase in the average employee's time in front of a computer.
Working on a computer can negatively affect your body whether you work from home or in an office. Lack of movement and position variation can lead to body pain and injuries.
Here are some health and wellness tips you could do to avoid injuries at work:
Lack of movements such as prolonged sitting and typing for continuous hours can result in poor blood circulation to your muscles and joints.
In addition, lack of movement variation decreases the flexibility of your muscles and leads to muscle wasting. This increases your risk for muscle strain and nerve damage like carpal tunnel syndrome.
Take frequent short breaks
Stand and move around for 1 to 2 minutes every 2 hours, sitting
Roll your shoulders
Exercise your neck by looking around the side to side
Do simple stretching for your arms and legs
Stand straight and relax your body
Having a proper workplace setup can minimise the risk of injury and pain. It also allows you to work safely and efficiently.
Wheeled office chair for mobility. (5 wheels are better for mobility)
Height should be adjustable and proportional to your size and desk.
Adjustable armrest
Must have good lumbar support for your low back
Allows good rotation from the base
Your elbow should be able to bend more than 90 degrees slightly during typing
You have enough room for your legs and knees to slide or bend
Your keyboard should be positioned close so you don't have to extend your reach when typing.
Avoid placing your keyboard on top of your desk. It is always best to keep your elbows higher than the keyboard level.
Place your monitor directly in front of you
Keep the top of your monitor in line with your eye level
Place your monitor at a reasonable distance so you don't have to lean forward or backward when reading
Physiotherapists are movement experts that can evaluate your work environment based on ergonomics. A physio can increase your efficiency at work and prevent injuries due to poor work environment design.
In addition, physiotherapists can help you recover from work-related injuries such as back pain, strains and nerve conditions.
Working daily in a safe and efficient environment is crucial for your long-term health. These simple yet effective office ergonomics can help prevent body pains and discomfort, increasing productivity and minimising health risks.
