Soreness and injury are common among people working in offices or cubicles. Those who also use computers on a daily basis are even more susceptible to work-related injuries because they tend to move around less than other office workers. By implementing a few of the following strategies, you can help prevent work-related injuries and feel healthy all day.
1. Maintain Good Posture
When working at a computer for an extended period of time, try to sit up straight. Make sure that your back, neck, and head are not hunched over the keyboard. The chair should be low enough that your feet touch the ground while sitting, but high enough to relax your shoulders and rest your arms comfortably while using the keyboard. You should be able to breathe in deeply without feeling restricted in any way.
2. Stand While Taking Calls
In many professions, people spend a lot of their time talking to clients or coworkers on the phone. Use this time as an opportunity to stand up and move around. If you have the privacy of an office, close the door and do some mild stretching. Even pacing around the room for a couple of minutes can help keep your body from stiffening up throughout the day.
3. Utilize Floor Space
Store frequently used materials and references on the floor or lower level of a bookcase to keep yourself from sitting too long. If possible, try to keep these materials more than an arm's length away from where you normally sit. This will encourage you to bend and stretch your body more. Of course, never place heavy items on the floor that could cause strain or injury.
4. Take Advantage of Washroom Breaks
Instead of using the closest washroom, stretch your legs by walking to one located on another floor. Choose to use the stairs instead of the lift. Walking or jogging to another floor will also boost your energy should you start feeling sluggish during the day.
5. Start a Walking Club
Use breaks as an opportunity to go outside and stretch your legs. Walking for even a few minutes can help relieve stress and give your mind time to recharge before going back to work. Jogging with friends or starting a daily walking club is a fun way to get a little exercise. As an added benefit, enjoying a friendly conversation while exercising can help make the workday more enjoyable.
6. Change Your Routine
Only small changes are needed each day to stimulate the mind and body. If you have your own waste basket, you can do this by moving it to a different location each day and aiming clean trash at it from your desk. This can improve your hand-eye coordination, and if you miss, it will force you to get up and put the garbage into the bin. By changing where you put the waste basket each day, you will always be faced with a new challenge.
7. Make Opportunities to Move Around
In between each separate project, find a task that involves moving around and do it before starting something new. This will limit the length of time spent sitting and will keep you moving as much as possible while you work.
People who spend a large portion of the day sitting at a computer are more likely to deal with soreness and injury. As the body stiffens and movements are repeated many times, the chances of injury increases. By finding more ways to move around while working, you can reduce work-related injuries and limit muscle soreness caused by stiffening.
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