The article provides tips on how to maintain good workspace ergonomics to prevent pain and discomfort. According to Dr. Bang, there are four main areas to focus on:
- Head and Neck Position: Keep your head straight and your neck in a neutral position. Avoid leaning forward or tilting your head to one side.
- Back Support: Use a lumbar support pillow or a chair with built-in lumbar support to maintain the natural curve of your spine. Make sure your back is against the back of the chair and avoid leaning forward.
- Seat and Leg Position: Keep your legs and thighs parallel to the floor, with your feet flat on the ground or on a footrest. Avoid dangling your legs or using the rungs of your chair to prop up your feet.
- Movement and Stretching: Take regular breaks to move around and stretch. Set a timer or schedule it into your calendar to ensure you get up every 45-60 minutes.
Additionally, Dr. Bang emphasizes the importance of:
- Using an ergonomic mouse and keyboard
- Placing your computer monitor at eye level
- Taking advantage of bathroom breaks to stretch and move around
- Incorporating movement into daily tasks, such as stretching while reading emails or waiting for lunch to heat up
By following these tips, you can reduce your risk of developing pain and discomfort in the workplace and improve your overall well-being.
Some key takeaways from the article include:
- “Motion is lotion” – regular movement helps to self-lubricate joints and prevent injury
- Creating variety throughout the day can help combat pain and discomfort
- Using proper ergonomics and taking regular breaks can help prevent burnout and improve focus
Overall, the article provides practical advice on how to maintain good workspace ergonomics and reduce the risk of pain and discomfort.