14/06/2020
Good Posture: We all are more on computer screen than face to face in our life time, here are some tips for good body posture and ergonomic advice
In addition to working at cramped desk, in poor light and incorrect screen distance our improper joints or body position also contributes to dysfunction to musculoskeletal system.
Being in awkward position for a while may get you problems with your muscles, tendons, ligaments and nerves. These can be triggered with pre-existing conditions like Arthritis, Diabetic mellitus. Good posture will reduce fatigue and strain on the neck, shoulder, back and legs. All users should trial different positions to work out the best setup for themselves.
Have an ample leg room: Choose a workspace that offers plenty of thigh, knee and feet space. Always sit directly front of the screen, and be seated as much as closer to the desk to avoid forward leaning
Care your back: Have an office chair with lumbar support is best for healthy posture, adjust the height so hip and knee level stays at same level this helps to have pelvis in neutral. Have a seat cushion and place a rolled – up towel behind your low back region. Adjust the height of arm rest so shoulders stay relaxed.
Support your feet: Keep foot flat on the ground or use a footrest if floor level is low
Keep screen at eye level: Low level lead to bend or tuck your chin which can lead to neck, shoulder or back pain.
Get the lighting just right: Natural light is always best but place the computer in a direction to avoid screen glare from light source
Just Relax: Stand and gently stretch yourself: take a break every 20 min for 2 min so your muscles won’t get sore or tired as supporting you for hours
Give your hardworking eye muscles a break for every 20 minutes on screen take 20 seconds to stare at somethings else about 20 feet away, changing your focus even briefly allows your eyes to rest.
Work on a standing desk to avoid muscular pain and must use anti-fatigue cushioned kitchen mat to avoid heel or leg pain, stand with feet apart and so no more than 30 minutes continuously
Keep your keyboard and mouse in reach: keep your elbows close to your body, and your hands level with your elbows or slightly lower. Cushion your wrist to alleviate wrist discomfort.
You should be concerned if you start feeling pain, tingling or numbness, please contact your health care provider for appropriate intervention.
