Shetland Physiotherapy gives advice on Postural Awareness for Work, Home and Leisure.
When using a Computer, Writing or on the Telephone maintain a healthy posture is very important. Lengthened spine into its natural balanced “S” curve position, keeping the shoulders in line with the pelvis.
Seating Tilt – seat forwards or level according to comfort or medical requirement. Adjust seat height so hip joint is slightly higher than knee joint. Maintain an upright posture maintaining natural curves of spine. Using a Lumbar Roll at lower back can give more support to help maintaining correct position in sitting.
Height of Desk – Middle row of the keyboard should be level with the elbow, forearms parallel to the floor and place mouse in easy reach of Keyboard. Height adjustable desk is beneficial. If Desk is too high use a foot stand and raise seat height.
Computer Screen – Should be at arms length and on eye level in front of the user. Position at 90° to any light source avoiding glare or reflections, using a copy holder so input data is within field of view.
Movement during working hours – be more active at breaks or lunchtime to help improve your health. Movement during working hours to prevent static loading of spine, reduce time sitting, to prevent pain and repetitive stress injuries by moving position regularly to reduce fatigue, use breaks and vary tasks to standing and moving about during work.
Writing slope at Desk – Raise work using a slope. This reduces viewing distance, lessens eye strain and limits the body leaning forward. Maintain an upright posture maintaining natural curves of spine. Using a Lumbar Roll at lower back can give more support to help maintaining correct position in sitting. If taking notes from a book keep it above the writing area.
Telephone – If use is more than 40% of the working day consider a headset to free hands for more efficient working.
Office Space – Create sufficient room to work especially if multitasking. Place equipment on stands, make use of shelving space, height adjustable seating and desks all help to maintain correct posture and facilitate working in standing as well as sitting.
For an assessment, advice or therapy to prevent or ease Muscular, Spinal or Repetitive Strain Injury problems at work contact:
Shetland Physiotherapy, 31 King Harald Street, Lerwick, Shetland ZE1 0EQ
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