Office-based workers typically spend much of their day sitting at a computer. If that sounds like you, here are 10 tips you can use to keep your body feeling well and ready to work.
- Maintain good posture by using a chair with a supportive back and keeping your feet firmly planted on the ground or a footrest
- Keep frequently used items close by to avoid reaching for them
- Position your wrists in a neutral or straight alignment using a pad if necessary
- Alternate tasks to avoid repeating the same motion for long periods of time
- Position your computer monitor to avoid the need to bend your neck and in such a way that keeps glare off the screen
- Maintain a relaxed body while typing and using your mouse
- Use the minimum force necessary to type and click — studies show most people use four times the force necessary for these activities
- Use a copyholder placed next to your monitor when transcribing text from a hardcopy document
- Let your supervisor know as soon as you feel any discomfort from your work environment to ensure you receive the proper support
- Take regular breaks, either 1-2 minutes every 15-20 minutes or 5 minutes every hour
If you require any of the tools suggested here, such as a supportive chair, footrest, copyholder or wrist pad, please speak to the supervisor in your workplace.