We’ve amassed a file cabinet full of workplace ergonomics experts’ helpful techniques and a warehouse full of handy strategies and products to keep you whistling while you work.
Sitting for a living
Repeated tasks performed when seated also contribute to stress to the neck, shoulders, hands, wrists and even the legs, especially when done slouching. Anyone who spends several hours seated on the job should use ergonomic caution and follow a few rules:
• Move around. Get up and walk around every 20 to 30 minutes, and take frequent one- to two-minute micro-breaks. Micro-breaks aren’t breaks from work, but breaks from using a particular set of frequently used muscles and joints, such as regularly resting your fingers when typing. Stand, stretch, or do different tasks during micro-breaks.
• Choose a chair that fits you.
• Keep feet flat on the floor. If your feet don’t reach, use a footrest.
• Position your computer monitor so that your eyes are level with the top of the screen (oversize monitors are exceptions). The center should be at 15 degrees below your line of sight and approximately an arm’s length away. Raise or lower it as necessary. If you wear bifocals, check with your therapist about lowering your monitor to avoid crooking your neck.
• Use a document holder to raise materials to eye level, rather than bending your neck toward the desk.
• If you have an older chair without lumbar support, replace it or try using a small pillow or tightly rolled towel to relieve pressure on your lower back. Be sure the towel isn’t thick enough that it forces you to lean forward, creating even more strain.
If the chair fits
Alan Hedge, PhD, professor of ergonomics and director of the Human Factors and Ergonomics Program at Cornell University, recommends these tips to help find a chair that fits.
Swivel and roll. To minimize joint strain, a swivel chair with a five-point base and wheels is a must for both stability and ease of movement.
Make it fit. For the right fit, Hedge advises using the 1-inch seat rule. When sitting back, there should be at least a 1-inch gap between the edge of the seat and the backs of your knees, and the seat of the chair should be at least 1-inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not too wide to restrict arm movements, such as reaching 90 degrees to your sides.
I also learned to watch what I do on certain days like when the weather is changing. I pamper my self take long hot baths or showers that jetson the pain area.
I work in Customer Service all day so I have to take breaks to stretch and walk so times I actually limp.
My advice if find a really good doctor. I did and most of my pain has been taken care of our well managed now it is with him as my main doctor and his referrals as needed for all I need in care.
This is the best tip I can give anyone as for loss of insurance there is options available through various states and governmental programs you have to search or talk to your doctor about finding them.
I am fortunate that I am able to control my symptoms. I pray others will find away to do theirs.
I am an ICU RN. I have osteo, fibromyalgia and RA. I work 12 hours, 3 days a week.I am on my feet a lot. I have chronic constant back pain. I had bil. total knee replacements 5 years ago for bone on bone. I have stabbing pain in the joints of both feet and both thumbs.
Besides the methotrexate and Plaquinil, I take 2 " 8 hour arthritis" Tylenol (650mg each)and Indocin 75mg 2X/day when working. I sit when I can, ie programing an IV machine, emptying tubes, at the computer.
I found that when my hands, fingers and foot joints hurt, I rub on "Voltaren gel". With-in 20 minutes I have relief. I take "Super B Complex" for energy and to help with stress. I focus on my patients and "tune out" my own problems. I also ask the Lord to help me with my pain.
The above combo seems to help me get through the day.
Even before I was diagnosed, I knew my job was adversely affecting my health. I was the "hub" of the organization in an extremely stressful work environment. I had to sit in an ancient secretarial chair which hurt me all day. I was also expected to sit at my desk during lunch also. Getting up to stretch or walk was not an option. I asked for a replacement chair and even offered to pay for it myself and was told "no". I won't even talk about the computer monitor. I was powerless.
I'll spare all the other details, but I was forced to quit my position. I was denied unemployment benefits and disability. I was chewed up and spit out. Still, I would encourage you to get out of a toxic environment.
I will not be renewing my subscription to AT, as most of the magazine is advertisements, superficial articles, and features someone who has the financial means to "overcome" their situation anyway.
I wish AT didn't assume we all can change our circumstances and put some positive effort into lobbying for rights for those with RA. We are at our employers' mercy. RA needs to be redefined.
anyone about my RA. I will be 21 in a few
Days and was diagnosed last year. I work
On a college campus and I'm on my feet all
day. I'm in fear of loosing my job because my
RA gives me so many restrictions especially
Since I lost my Heath insurance a few months
Is there anything I can do to help myself before
It's to late ? Please any advice helps.
I also feel burning sensation in my fore arms every time I get worried at work. Anyone know what is the story with the burning sensation.
I think you will find that with the TOP of the computer screen at eye level, you will be looking downward, helping with the dry eyes discomfort. Lower your screen from there as needed to find the best relief for you. Too low is going to wreak havoc with your neck. Good luck!
I have 3 fingers that are fused, the rest of them hurts so bad, when I get up in the morning it takes a while to be able to get them straight, the pain is unbearable, I have had injections for trigger finger, last a few weeks then back to pain, but it is all of my fingers now and the hand.
Any ideas ??? It would be appreciate it, I have Rheumatoid & Osteo, Lupus & Fibromylegia.
I work in an office and I use mostly the number section of the keyboard. Any suggestions on how to cope with the constant right had movement. My arm aches after only a few min. I have a wrist cushion but its a cheapy one any ideas?
Thanks all.
I live ia a 4th floor, without elevator...
It will be very helpul if you give me some ideas for carring things to her
I don´t have idea and my arms get hurt every day
Not everyday I buy food & other things but I appreciate that
Thank you
Not all of us work in an office. How about ideas for those of us who are on our feet all day and carry things
We found that the PostureMinder software product helped prevent these issues developing further.
It reminds people to take breaks, helps them with their posture and also has some other tools on it that make it well worth considering for those staff who simply refuse to listen to good advice!
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