Many of us spend the majority of our day in front of a computer. Couple this 8-10 hour work day with a 1 to 2 hour commute and a person can find themselves in one position for an extended time period. Most people can’t quit working, so what can we do about it? For starters, it is important to consider positioning while at your work station. Work station ergonomics can make a significant difference in your activity tolerance. Consider the following suggestions:

• Feet should be supported, knees at approximately 90 degrees, and hips at approximately 90 degrees
• Low back should be supported, consider a towel roll or lumbar support at your lower back
• Shoulders should be relaxed (not elevated)
• Neck should be in neutral, you should not be leaning forward to see the screen, looking down at your screen for a prolonged time period, or looking up for a prolonged time period. Screen should be at eye level. You may need to elevate your computer screen in order for your neck to remain in a neutral position

Perhaps you have an ergonomics team that can assess your office space. If so, take advantage of this service. However, it is critical to understand that even with the most perfect set up, you can still experience discomfort while at your work station. Once again, sitting in one position for 8-10 hours is not healthy. Other suggestions we recommend to our patients include the following:

• After 30 minutes of activity, take a 30 second rest break (set a timer if you need to)
• Rest breaks can include performing shoulder rolls, shoulder shrugs, and shoulder blade squeezes
• Alternate between sitting and standing while at work, there are tables that will elevate and allow you to stand while using your computer
• Stretch your shoulders back, extend your elbows, and look up to the ceiling (hold position for 20 seconds)
• Walk to the water fountain and refill your water bottle
• You will find you will be more productive if you take these “mini breaks” throughout the work day

Finally, you can have a perfect set up and you can incorporate these “mini breaks” into your routine and continue to experience discomfort in your neck, shoulders, arms, wrists, hands, or low back. If that is the case, go to your physician and obtain a script for a therapist to evaluate and treat your condition. As therapists, we can perform an evaluation and provide custom goals to address your areas of concern. Therapists can provide the following services:

• Specific stretches, including nerve glides to improve mobility and decrease discomfort
• Pain management techniques, including the possible use of modalities such as electrical stimulation, ultra sound, and heat or ice for pain control.
• Possible custom splinting to place a body part at “relative rest”
• Custom strengthening for improving postural awareness and activity endurance

The therapists at MMI will be glad to assist you with your needs as they arise. Unless we win the lottery, most of us will have to work a long time. It is important that we develop healthy work habits to sustain us until retirement.

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