Change the way you work

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Whether you are working in an office or in a factory, being aware of your posture and ergonomics can help you avoid common musculoskeletal pain.

By Bill Bedford, Ferrell-Whited Physical Therapy Services and Bedford Fitness

Nearly half of your life is spent performing repetitive activities while in the same position for extended periods of time. At some point in your life, this can cause neck pain, low back pain and headaches.

Whether you are working in an office or in a factory, being aware of your posture and ergonomics can help you avoid common musculoskeletal pain. By adjusting your body position, desk, computer and chair, you may be able to reduce some of these symptoms.

Effective implementation of ergonomics—which is the science of fitting workplace conditions and job demands to the capabilities of the workforce—can ward off aches and pains. Here are a few suggestions if you work in an office setting.

Desk Setup

  • Position your work area so you are facing forward
  • Keep shoulders back and down
  • Keep wrists straight, and elbows at right angles
  • Place computer monitor 18 to 22 inches from forehead, and top of screen at eye level
  • Keyboard height should be just below elbow height.

Sitting Posture

  • Sit upright with head facing forward
  • Try using a towel roll or lumbar support cushion for low back
  • Keep shoulders relaxed and avoid rounded back
  • Keep hips level with knees and avoid crossing legs for long periods of time

If you already have pain, soreness, tightness or headaches, we can help resolve those symptoms with physical therapy and massage therapy.

We can also offer further suggestions on how to improve your workspace and exercises for better posture. If you are a business, we can also offer ways to help improve your employees’ productivity by reducing musculoskeletal injuries.

For more information, call 440-973-4950 or visit BedfordPTFit.com. Ferrell-Whited Physical Therapy Services and Bedford Fitness are located at 2 Berea Commons, Suite 10, in Berea.