Must Have Tools and Go to Gift Ideas for Office Workers
Working on a computer all day can be hard on your body, especially if things are not set up for success. Ergonomics should be considered with every work set up. This ensures your body is in the best position for comfort and efficiency while also preventing repetitive injuries and strains. Simple fixes will make you feel better both in and out of work! Who doesn’t want that?!
Below are some simple things you can change to make your work set up better and some must have amazon buys (These are perfect gift ideas to show your secretary some appreciation!)
First, let's talk about the ideal ergonomic desk set up. When sitting at a desk you want to ensure the top of your computer monitor is at eye level and your key board is low. Propping your screen on books or boxes can do the trick. Your monitor should be about arms length away from your head. If you're using a laptop, prop it up to eye level and connect a bluetooth keyboard that your can keep low. When using the keyboard, your elbows should be bent to about 90 degrees, tucked in at your sides and not rested on anything. You want to keep your wrists in a straight neutral position, no extreme bending!
Now for your chair, comfy is great but we don’t want to sink into it- you need to be able to sit up tall and not rely on the backrest. You want to ensure the arm rests of your chair are out of the way- you do not want to rest your elbows on arm rests all day as it can cause nerve irritation (hello, ulnar nerve -aka funny bone). You should be able to rest your feet flat on the floor- if you have difficulty, throw a text book or box under there to rest your feet on. In a perfect world, a sit to stand desk is amazing!! You can easy switch between positions throughout the day, movement and variety is a win for your body!
Your mouse should be close to your body- you don't want to be reaching half way across your desk to use it! I personally love an ergonomic mouse as it puts your forearm in neutral, protects your carpal tunnel and prevents tendonitis. Based on your specific job, determine what things on your desk you use all day, make sure those things are the closest to you! You don't want to be straining to reach for the stapler 100 times a day, that’s an easy way to irritate your shoulder and elbow, keep it close! If you are frequently on the phone, invest in a headset. It is not good for your elbow to hold the phone up to your ear all day and is even worse on your neck to pinch the phone between your shoulder and ear in order to be hands free.
You want to be concious of keeping your neck in neutral alignment. Looking down at documents and books all day can cause problems in your neck and shoulders, try a document stand to hold these things upright for you so you can be sitting up tall all day. Same goes for your phone or iPad, stand it up!
If your arms are getting tired and you need to support them on the desk, ensure it is a soft surface! Resting your elbows and wrists on the hard desk can cause irritation to nerves and bones. Try a mouse pad or elbow pad to give you some cushion!
We spend SO much of our time at work so why not spend a little time and money to make it as comfortable and efficient as possible! A little goes a long way when you spend 40+ hours a week in the same position. Prevent problems like carpal tunnel, cubital tunnel, receptive strains and tendonitis! These small changes now can prevent BIG problems and expenses down the road! Surgery, testing, imagining all cost way more than these tools. Prevention is key!
Game Changing Tools and Gift Ideas:
(Tap the item below to be taken right to Amazon)
Take the time to take care of your body! Questions or need more help?
Have you seen our free exercise guides based on specific problems and diagnoses?
Picture Reference: https://www.elevateergonomics.com/how-to-setup-an-ergonomic-workspace/
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