A poor office ergonomic setup can cause neck pain & stiffness, back pain, RSI, poor circulation, or fatigue. This 15 point ergonomic checklist will help avoid the issues related to sitting in front of a computer all day.
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What are the 4 most common causes of neck stiffness & forward head posture? https://youtu.be/3A1cvpVUKAE
How To Get Rid Of Shoulder Knots & Tightness in 3 minutes https://youtu.be/l0O9iv1R4B8
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avoid posterior pelvic sag because it’s the number one cause of back pain sit as far back in your chair as you can so that your chair’s backrest supports the pelvis at belt level make sure that the back of your knees don’t touch the seat rest if they do the chair is too big for you and you need a different chair remove arm rests if your chair can’t move under the desk without them adjust your chair height to your desk so that your forearms can rest at disc height with the elbows at 90 degrees keep knees at 90 degrees not extended or flexed make sure that your heels touch the ground when your ankles are at 90 degrees if your feet don’t reach the ground you need a foot rest to support them reaching forward for your keyboard and mouse tenses the muscles in the shoulders and encourages forward head posture so place the keyboard and mouse at a distance that keeps your elbows beside your body keep your wrist straight in line with your forearm to avoid issues with rsi and couple tunnel if the pisiform bone between your wrist and hand gets sore support your wrist with something soft but at the base of the palm not at the soft part of the wrist where the important nerves and blood vessels run your screen should be at fingertip distance too close causes eye strain and too far away causes neck craning the top of the screen should be at eye level too high causes dry eyes and too low creates lower neck issues prolonged neck rotation causes upper neck problems so if you have two screens put the main one directly in front of you and the less frequently used screen as close as possible to the side if you use two screens equally the join between the two should be directly in front of you try to rotate your chair not your head where possible plug your laptop into an elevated monitor or get a kickstand reams of paper or books to support your laptop at the correct level and then add a wireless keyboard and mouse to your laptop place your phone on the opposite side to your mouse to discourage supporting your phone with your shoulder or better yet use a headphone set get a chiming app on your phone to remind you to check your posture every 15 minutes and to remind you to get up or do some exercises at least once an hour use phone calls as an excuse to walk and place bins and printers away from your desk to make you get up
