By Principle Four Osteopathy

05/31/2011
The majority of us spend a considerable amount of time at the workstation during our working day, with many of us spending close to 40 hours a week sitting at the workstation. Add to this the time spent sitting as we commute to work and relax whilst watching TV and this number could be closer to 60—80 hours per week.

A poorly designed or fitted out workstation environment at home or work can greatly increase your risk of developing musculoskeletal strains and sprains. Previously the employee was often made to fit into the work environment, however these days with much more focus on the employees health and wellbeing, the workstation should be fitted to you. If you think that some of your aches and pains are coming from many hours spent at the workstation, then arrange to have it assessed. Often simple little changes to the work environment can greatly reduce strain on the body.


Common side effects of poor posture include:

· Headaches
· Neck & Back pain
· Shoulder, elbow & wrist pain
· Tendinopathies/Overuse Injuries
· Eyestrain

Improving your workstation environment

· Sitting: Thighs and Arms parallel to ground
· Sitting: Lumbar support located in lower back
· Sitting: Feet firmly planted on ground
· Screen: Top of the screen at eye level
· Screen: Approximately 50-60cm away
· Keyboard: Maximum 10cm from edge of desk
· Mouse: Sitting adjacent to the keyboard

Note: This information is only a guide and does not replace that of a n individual workplace assessment by a qualified practitioner.


Tips to avoid musculoskeletal strains & sprains

· Have regular breaks and avoid sitting for longer than 30—40 minutes
· Regularly change your focus so to avoid eye strain
· Have your eyes checked by an optometrist if you are getting headaches at work
· Check the surrounding environment for flare on your screen
· Avoid sitting directly underneath an air conditioner where possible
· Get your workplace assessed to avoid developing musculoskeletal strains & sprains
· Drink plenty of water to keep hydrated
· Regularly stretch the postural muscles of the neck, shoulders, back and forearms
· Don’t eat lunch at the desk and go for a walk during lunch time
· Put a little reminder on your screen to stretch and to have regular breaks
· Avoid using the phone between your ear and shoulder whilst typing or writing


Useful Resources

www.worksafe.nt.gov.au/corporate/bulletins/pdf/06-10/06.01.04.pdf

www.badbacks.com.au/

www.ergonomicchairsmelbourne.com.au/

For more information on having your workstation assessed by an Osteopath, contact P4O at www.principle4.com