“A lot of workplace injuries can be avoided if people take the time to plan their movements,” says Jay Goodman, PT, SCS, with WakeMed Outpatient Rehab – Alexander Family YMCA. Knowing the correct posture to assume when seated at a computer, using the correct lifting techniques and stopping to think about your movements and position several times a day can help you stay injury-free. Goodman offers computer users the following tips to avoid workplace injury.
Chair and feet – Sit in a comfortable chair with both feet on the floor.
Lumbar support – Many office chairs have built-in lumbar support. If your chair does not, simply fold a bath towel into a 12” x 12” square and place it between your lower back and your chair back.
Straight plane – Your computer screen should be eye level, and your hands should be parallel to your keyboard.
Phone – Your phone should also be located straight ahead of you so that you do not have to twist to reach it. Use a headset if you are on the phone a lot or have neck problems.
Mouse – Your mouse should be close to your dominant hand.
Laptops – Don’t use them in bed. Make sure you use them on a sturdy surface.
This article was included in the most recent edition of Reconnections, a publication for WakeMed Rehab, included all about ergonomics.