Expert advice to avoid desk fatigue
When you hear about workplace stress, you probably think about time demands, keeping up with email and to-do lists, and navigating office politics.
But according to the Bureau of Labor Statistics, one-third of worker injury and illness cases are caused by physical stress in the form of musculoskeletal disorders (MSDs). MSDs can lead to neck and back pain. A big cause of MSDs: work spaces.
Bryan Williams, DPT, of Concierge Physical Therapy in Washington, DC, says everyone should analyze their work space and make some tweaks to help prevent MSDs. Not only can you avoid injury, you can also boost your performance and productivity. Try these tips to make your office space more neck- and back-friendly.
- Check your highs and lows. Keep your eyes up and hands low. This means elevating your computer monitor or laptop screen so it's at eye level. You want your elbows to be at a natural angle. Williams recommends using a wireless keyboard that you literally put in your lap.
- Back it up. Use a chair with a proper back, as opposed to a stool, to give your back proper support.
- Step on it. Invest in a footstool to slightly elevate your feet to give them extra support. This can take pressure off the lumbar spine, Williams says—which is particularly important for shorter people whose legs may not reach the floor.
- Keep it straight. Don't cross your legs while you work. "That's an absolute no-no," Williams says. When you cross one leg over the other, you rotate your pelvis over one side. That asymmetrical position can create tremendous pressure on the lumbar spine.
- Check in. Throughout the workday, notice your posture regularly. "Once we start working and get involved in mental activities, we go back to our preferred positions," Williams says, and suddenly "you realize you have been in a bad posture for hours."
- Go hands-free. Use a headset or speaker phone if your work involves frequent phone conversations. Avoid cradling the phone between your head and shoulder, which stresses the neck muscles.
- Speak up. If your work involves typing long documents, look into dictation software that will autotype for you.
- Move a lot. Get up and move at least once an hour. "You should be moving every 20 minutes," Williams says. Take a walk to the printer, walk around the office, swivel around in your chair.
- Exercise. Specifically, try to incorporate spinal extension exercises using rowing or pulling motions.
- Do your research. There is a lot of office equipment designed to improve ergonomics, with all sorts of price tags. From a simple lumbar pillow to high-tech harnesses engineered for pulling your shoulders back, there are many options. Find the right fit for your budget and needs.
