Ergonomic injuries are on the rise in the workplace. One would expect the typical physical therapy practice to be inundated with sports injures and athletes. The real athletic challenge today is sitting at your desk. Being a corporate athlete can be worse than a game of tackle football!
Sitting for hours at a time, day after day can lead to a variety of injuries including:
The following are guidelines for an ergonomically-sound computer workstation.
• Keep your shoulders in a relaxed position (the use of arm rests is encouraged).
• Keep your arms positioned close to your body.
• Forearms and wrists should be parallel to floor.
• The top of the monitor should be directly across from your eyes.
• Allow for at least 16 inches between your eyes and the monitor.
• Keep your feet flat on the floor or slightly elevated.
Watch the video below by on of our Doctors of Physical Therapy for free tips on a proper ergonomic setup and positioning.
Repetitive motion is simply performing the same motion over and over again without allowing for rest, thereby straining a body part. An example is typing without a break for hours on end. Non-neutral postures can be described as an imbalance of muscle groups (such as twisting), which increases stress on your muscles and joints. Static posture refers to holding the same posture or position for an extended period of time. Eye strain or fatigue can be caused by prolonged computer work and can result in tired eyes or headaches. Contact stress can occur when resting a body part on a hard surface resulting in internal stress to soft tissues such as nerves and blood vessels. These ergonomic hazards can be eliminated or at the very least minimized through proper ergonomic interventions.
Sit-stand workstations are recommended by physical therapists.
Our best tip… try to allow for a variety of postural changes throughout the day. Changing positions and moving every few hours is key. Even the most accurately designed ergonomic desk comes in second to healthy movement.
Movement is the best medicine!
Dr. Sharon Fong, PT, DPT
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