Upper Back Pain Relief Blog
11 Ways To Ease The Stress If You are Working Long Hours At The Desk!
“No day in your working life will be so bad if you follow the right ergonomic techniques.”
Usually, an employee working at the desk has a habit of working for longer hours without following proper ergonomic techniques.
In order to avoid stress throughout the day and work with maximum alertness, you need to follow some ergonomic techniques
Ergonomic techniques are very important to ease the stress and work with maximum alertness.
When you spend maximum amount of time in front of your desk, you should be aware of how the arrangement and design of your equipment can impact your health, comfort and overall productivity.
These tips are highly effective for modern workers.
1. Create a great computer work space!
In designing your office work space, it is essential to think creatively and innovatively. Employees with longer limbs experience a greater risk with congested work space, so ensure that the space is large enough.
Provide proper place for the equipment and the things that are essential to make your dream workstation.
To find information on ergonomic design for computer workstations, visit: ergoindemand.com
2. Right way to organize the desk or workstation!
Standard desk sizes are not suitable for everyone’s needs, so choose the desk that is right for you. If the desk is for a group of people, then prefer adjustable furniture.
• Organize the desktop to access the things easily without any strain.
• Place frequently used objects at a closer distance to avoid excessive extensions.
• Accommodate the place below the desk suitable to your legs at correct height and the place should be free for stretching.
• Use a foot rest if your feet don’t rest flat on the floor after adjusting your chair height.
• Use matte finish on the work surface to minimize the glare or reflections.
• Use a document holder, if you need to refer documents during keying.
To know how to arrange the workstation desk in an ergonomic manner, visit: [ergonomic desk]
3. Make suitable chair adjustments!
Begin your work with correct chair height. To arrange the chair in an ergonomic position, just stand in front of the chair and adjust the chair height to your knee length.
Adjust the chair’s backrest in order to support your lower back. Then tighten the chair’s backrest, so that it does not give away with your body weight.
Throughout the working day, re-adjust the chair to your various body postures. Don’t stay in a single static position for long hours. Alternate your posture between sitting and standing positions when you are performing daily tasks. Take small breaks and walk for few minutes.
To know how to adjust the chair ergonomically, visit: safecomputingtips.com/ergonomic-chair
4. Maintain accurate ergonomic monitor distance!
You need to sit in an awkward position if the monitor is too close or too far to your eyes. Finally this can lead to an improper ergonomic posture thus causing eye strain. Forward leaning can fatigue the eyes and put stress on the torso because there is no support for your back.
Follow the below tips to reduce the eye strain:
• Clean monitor surface.
• Attain optimum comfort by adjusting the contrast and brightness.
• Maintain right distance from the monitor to the user i.e. 18-30 inches.
• Place the monitor at an angle of 90 degrees to the windows.
By visiting the below link, know how to position the monitor ergonomically: safecomputingtips.com/ergonomic-monitor
5. Seek right ergonomic keyboard!
Do you spend most of your work time in typing?
Using the keyboard and placing it can greatly affect the risk of getting RSI and carpal tunnel syndrome.
Follow these techniques in order to reduce the risk of these injuries:
• First make suitable chair adjustments, then place your hands comfortably at your sides. Your forearm should be at an angle of 90 degrees with your upper arm.
• Place the keyboard in such a manner so that your arms should be parallel to your thighs.
• If needed, place a keyboard tray to achieve right ergonomic posture.
• Follow right typing techniques.
• Set the keyboard at a closer distance from you to avoid unnecessary trouble in reaching the keyboard.
• Gently press the keys and don’t hold them down for extended periods.
For ergonomic keyboards and keyboard accessories, visit: ergoweb.com
To know about carpal tunnel syndrome in detail, visit: safecomputingtips.com/carpal-tunnel-syndrome
You will get detailed information about RSI at: safecomputingtips.com/repetitive-strain-injury, eeshop.unl.edu
To reduce RSI & CTS, visit the below links for great products: safecomputingtips.com/blog/repetitive-strain-injury/repetitive-strain-products
6. Exercise at your desk!
Desk exercises offer relief to computer users from pain, stiffness and posture problems. Computer work at office involves maintaining same posture for long periods resulting in muscle stiffness and tension.
Practice simple stretching exercises which can be performed at the desk. Stretching exercises improves flexibility and decreases the risk of injury, physical stress and improves performance.
Find ergonomic exercises for computer users at: safecomputingtips.com/ergonomic-exercises
Find exercises to relieve from carpal tunnel syndrome at: safecomputingtips.com/carpal-tunnel-exercise
7. Light your working area!
Improper lighting can cause visual discomforts like burning eyes, eye strain, itching, and blurred vision. So, adjust the lights to reduce the glare and also position your monitor at an angle to reduce the reflection.
Reduce the eye fatigue by following the below tips:
• Avoid intense lighting in your working area.
• Monitor should be at an angle of 90 degrees to the windows.
• Use desk lamps, instead of overhead lights.
• Use monitor shield to reduce the glare due to overhead lights.
Find more on ergonomic lighting at: safecomputingtips.com/ergonomic-lighting, medicinenet.com, safecomputingtips.com/blog/ergonomic-accessories/office-lightening-computer-desk-lamp-with-form-and-function
8. Know the right usage of input device!
Whatever might be the input device you use, make sure that it must be within your reach and don’t hold it too tightly so that there is less stress on the muscles.
If you are not feeling good with your mouse, try an alternate one like trackball or touch pad.
Placing the input device too close or too far can cause discomfort in your forearm, shoulder, elbow and wrist.
Follow these tips to overcome from these discomforts:
Place the mouse at your comfortable reach for natural relaxation and comfortable eye-hand coordination.
• Avoid bending wrist upward and ensure that you are sitting lower than your elbow height so that holding the mouse can be easier for you.
• Make sure the mouse surface is stable.
To know more on how to use the input device in a right manner to prevent your pain, visit: safecomputingtips.com/ergonomic-keyboard, smartcomputing.com
To find the right keyboard that reduces your pain, visit: ergosci.com
9. Give priority to the work habits!
Working at the desk can cause discomfort on your upper extremities and on your eyes. So, to avoid these discomforts, you need to learn some work habits.
• Take frequent breaks for every 20-40 minutes, get up and walk around for 2-3 minutes.
• Don’t stay in one static position for longer hours, change the posture periodically.
• Provide your eyes with vision breaks for every hour.
• Stretch your neck, back, and hands for every hour.
• Substitute the mouse usage by using alternative keystrokes.
Follow these work habits, so that you won’t experience any stress on any part of your body.
10. Identify Proper usage of laptop computers!
Work on a laptop computer only when it is on the table but not on your lap. If you need to use it very frequently, it is better to use separate mouse and keyboard to reduce the stress on your hands and wrists.
Techniques you need to follow while using laptop computer:
• While typing, place your hands straight so that your wrists should not bend and should not be resting on your lap, table, or on a palm rest. Use palm or wrist rests to give support in the break.
• If the table you are using is too high for keying, then use a laptop holder by tilting the laptop towards you.
For more laptop ergonomic tips that help to reduce the stress and pain, visit: uwo.ca,
In order to get right laptop ergonomics, visit: safecomputingtips.com/laptop-ergonomics
11. Know how to use the phone at your desk!
Avoid placing the phone receiver between your shoulder and neck as it can cause strain on your neck muscles. Use a headset or put the call on speakerphone to reduce the stress on neck muscles.
For ergonomic phone at your workstation, visit: [ergonomic phone, spcug.org]
You can notice an amazing improvement in your work related discomforts and also in the quality of your work after following these techniques.
For more tips on workstation setup, visit: handhealthresources.com, ehrs.columbia.edu,
To know the essential computer workstation ergonomic checklist, visit: osha.gov
About the Author
Neelima Reddy, author of this article writes for SafeComputingTips.com Safe Computing Tips blog is an online resource that provides complete information on ergonomics. Know more about Carpal tunnel syndrome, Repetitive strain injury, Office ergonomics, ergonomic keyboard, ergonomic chair, and many more things. Ergonomic Office Chairs
