Ergonomics

Author: Sarah Sheahan, OTD

Whether you are retired, work in an office 9-5, a heavy-duty worker, student, or are a stay-at-home superhero, odds are that you’ve slouched your shoulders a little too much and looked at that computer screen a little too long. For those with Central Sensitization Syndrome (CSS), these actions can have a significant impact on how you feel and how you function. Some activities may be unavoidable, but there are adjustments you can make. Here are some examples:

• Postural Awareness:

1. 1. 1. When choosing a chair for computer use, look for one with adjustable features such as seat and back height.
      2. Adjust the height of your chair or desk to keep your wrists in a neutral position while typing.
      3. Adjust the height of your monitor so that the top 1/3 of the screen is at eye level to reduce neck strain and slouching.
      4. Keep needed materials close by to avoid awkward bending and maneuvering.

• Breaks:

1. 1. 1. When using screens for long periods of time, practice the 20-20-20 rule: For every 20 minutes, look away at something 20 feet away for 20 seconds. 
      2. Take a brief movement break from stationary activity every 30 minutes to an hour to prevent stiffness.

Being mindful of your posture, adjusting your environment, and incorporating regular breaks, can help reduce strain on your body.

What Ergonomic tips have you found helpful?