If your job is clustered around long spells sitting at your desk, there are a few things you can do to reduce levels of pain, stiffness, and discomfort.
- Place documents and files that are used the most within easy reach.
- Remind yourself throughout the day to sit up straight to avoid unnecessary muscle strain.
- Do consistent checks throughout the day to relax your shoulders ensuring they are not hunched. Be sure your hands, wrists and forearms are parallel to the floor.
- Adjust your chair so that your feet are flat on the floor. Your knees should be at the same level of your hips.
- Your keyboard should be at the same level as your elbows making your wrists horizontal when you are typing.
- Your computer screen should be 18 - 20 inches from your eyes positioned so that you're looking straight ahead. The top of the screen should be in line with your eyes.
- If you suffer from pain in your hands, ask for a wrist rest, and an ergonomic keyboard with a trackball mouse. These reduce strain.
- Keep the mouse close to your keyboard to lower the risk of shoulder and arm strain.
- If finger stiffness makes typing difficult ask for a keyboard guard. This makes it harder to hit the wrong keys and provides a platform to rest your hands.
- If you use a telephone frequently, you could ask for a telephone with large push buttons and a hands-free headset.
- Get up from your desk and walk around at least once every hour to prevent muscle stiffness.
- If you are not sure whether your work space is appropriate for your needs, ask your employer to check that it complies with health and safety regulations. An occupational therapist can advise you on suitable changes and devices that can help you do your job easier.
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