The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body
Where do you stand when it comes to practicing proper workstation ergonomics? 1. Are your feet fully supported by the floor when you are seated? 2. Does your chair provide support for your lower back? 3. Are your keyboard, mouse, and work surface at your elbow height? 4. When using your keyboard and mouse, are your wrists straight and upper arms relaxed? 5. Is your monitor postitioned directly in front of you? 6. Is your monitor height slightly below eye level? 7. Do you take postural breaks every 30minutes, such as standing and going for a quick walk? 8. Are you using a headset or speakerphone if you are writing or keying while talking on the phone? If your answer is “no” to any of the above questions, call us at The Training Room, today. We can help relieve your pain with ergonomic training and strengthening exercises to help you build up your core. Workstation Ergonomic Self Assessment Computer Workstation E onomics: Self- The goal of this s lf-assessment is to help you set p your workst information, refer to the National Institutes of Health, Office of Res Safety website. Item The Office Chair 1. Can the height, eat an back o the chair be adjusted to achieve the posture outlined below? 2. Are your feet fully supported by the floor when you are se Does your chair provide support for your lower back? When your back is supp rted, y u abl to sit without feelin pressure from the chair seat o the back of your k ees? Do your armrests allow you to get clos to your workstatio
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. While changes to your posture can negatively affect your body, practicing proper ergonomics can help keep your core muscles strong. Building a Strong Core The Key to Back Pain Relief 3. 4. 5.
Item Keyboard and Mouse 6.
Sources: Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for InjuryPrevention.”SportsHealth.SAGEPublications,Nov.2013.Web.12Sept.2016; National Institutes of Health: Computer Workstation Ergonomics. Are your keyboard, mouse and work surface at your elbow height?
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7. 8.
Are frequently used items within easy reach?
Is the keyboard close to the front edge of the desk allowing
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