subject: Move It Or Lose It! [print this page] Folks these days are spending longer hours at work, in front of their computers, just to satisfy their pressing deadlines and KPIs. Hence, there are more incidents of debilitating back pain, neck ache, headaches, RSI and burnout that are reducing productivity and increasing stress leave.
More than 0.5 of computer users every year develop neck or shoulder symptoms and just over one-third develop an impairment or the loss of some perform [2] One survey found that backache was the foremost common criticism, followed by sore eyes and headaches.[1]
In Australia, back problems are the leading specific musculoskeletal cause of health system expenditure, with an estimated total value of $700 million in 1993-1994 [3].
Therefore what is the solution? By releasing the build up of physical tension, people will be able to sustain their operating stamina and focus while not the physical ailments or a discount in productivity. Here are 3 ways to guard your productivity from strain:
1. Smart Ergonomics
Sitting at the pc for hours at a time fatigues your muscles and creates physical tension. Using a number of the essential ergonomic principles you'll avoid a ton of unnecessary strain and maximize your productivity. Here are 4 tips:
a. Have an instantaneous line of sight to your monitor - you should not need to look up, down or twist to work out your screen.
b. Use chairs that have a tilt function. Sit at a hundred and ten degrees (slight recline) to cut back back strain
c. Guarantee your wrists are straight when using the keyboard and mouse.
d. Keep your feet flat on the floor - use a foot rest if required.
2. Good Stretching
Laptop operators who took frequent short stretching breaks, called micro-stretch breaks (~60-90 seconds) each few hours, reported that it was positively effective in reducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to own increased their productivity and delight with operating at their PC.
Here are a pair of stretching tips:
a. Chin Tuck Stretch: Leaning forward and gazing a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel the back of your neck stretching out. Hold this stretch for seven seconds and repeat twice.
b. Wrist Stretch: Hold your right hand palm up (fully extend your arm). Place your left hands fingers on top of your right palm. Gently pull your right hand back towards your body and hold for 7 seconds. Repeat this stretch with your other arm.
3. Smart Activity
Take regular activity breaks throughout your day.
a. Rather than sitting during a lunch area, or at your desk, get outside and walk
b. Have a coffee club, where you come into work 30 minutes early to travel for a transient ten minute walk to the native caf? for a coffee.
c. Initiate a weekly in-house Pilates or yoga class
d. Sponsor a your own triathlon group and compete in an amateur event
