Reset & Restore Program

Ways to REDUCE Stress & Improve Work Ability – Prevent that Pain in the NECK!

Workplace Ergonomics and Daily Stress Relief

By : Dr. Mikaela Henson

What is Ergonomics?
Workplace ergonomics is a continuous effort to design the workplace for what people do well, and against what people don’t do well. Happy, healthy employees produce much more positive outcomes for the employer. The goal of workplace ergonomics is to provide a positive working environment, including office equipment and design, along with the overall office environment.

Many common musculoskeletal disorders, including carpal tunnel, are caused by gradual exposure over a long period to low-level harmful risk factors. The three top risk factors in the office setting are: awkward posture, high force, or long frequency.

Setting up your Optimal Workspace
There are four things to focus on when setting up your office workspace. These four things include: eyes to the source, hands to input devices, feet to the floor, and body to the chair.

Chair: Should be height adjustable, have a backrest that tilts forwards and backwards, and offers a lumbar support

Keyboard: Should lie flat and offer slope adjust-ability, up to 15* slope

Monitor: Adjustable brightness and contrast, free from flicker and adjustable tilt

Wrist Rest: Compressible or soft material to reduce external pressure to the wrist, with a non-friction surface

Headset: Should be digital, instead of analog, offer a quick-disconnect capability, and hands-free sets are the most optimal

Footrest: Height adjustable from 11” to 18”

Laptops: Use an external mouse and keyboard for extended periods of computer use, take frequent breaks, and try to change posture throughout usage

Preventing Text Neck

Raise the Phone: Move the phone (and other devices) closer to eye level so the head doesn’t have to tilt forward

Take Frequent Breaks: Most phones and devices now have technology that tracks each individuals screen time. It is recommended to not spend more than one hour a day on screen time. Try setting locks after a set period of time on your phone or devices to prevent extended use

Stand up Straight: Good posture, with the chin tucked in and shoulders pulled back, keeps the spine in a neutral position. This helps unwanted increased pressure loads on the spine.

Chin Tucks: While stopped at stop lights throughout daily drives, work on bringing your head back, giving yourself a double chin. This will help decrease anterior head carriage, or Text Neck, and bring your cervical (neck) curve back to normal.

Lastly, Try Reducing Stress

Reducing stress will help the body heal better and faster, along with preventing further diseases from developing. Some good stress-relieving techniques are:
Daily Meditation
Deep Breathing Techniques and Yoga
Laugh out Loud
Crank up the Tunes
Get Moving
Each day think of something that happened that day to be thankful for

Ready for a better back health? Less stress and tension? Give us a call for a Chiropractic Adjustment today! 704-543-5540

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