AVOID Chronic PAIN - ENSURE GREAT POSTURE

 In today's digital age, we spend more time than ever glued to our screens,whetherworking on a computer, scrolling through our phones, or using tablets. However, prolonged use of these devices can take a toll on our bodies, leading to neck and back pain. That's where ergonomics comes in—the science of designing and arranging items to maximise efficiency and reduce discomfort. Let's explore some ergonomic tips to keep you comfortable and productive throughout your day.

1. Proper Sitting Posture at a Computer:

When sitting at a computer, it's essential to maintain good posture to prevent strain on your neck and back. Here's how:

• Keep your feet flat on the ground or on a footrest.
• Sit with your back against the chair's backrest, ensuring adequate lumbar support. You may need to purchase a lumbar support cushion to install on your desk chair.
• Adjust the height of your chair so that your elbows are at a 90-degree angle when typing.
• Position your computer screen at eye level to avoid straining your neck.
• Use a laptop stand or a standing desk to elevate your laptop screen to eye level if necessary.
• Take regular breaks to stand up, stretch, and walk around every 30 to 60 minutes to prevent stiffness and promote circulation.

2. Using Your Phone:

While smartphones are convenient, they can also contribute to neck strain if used improperly. Follow these tips to minimise discomfort:

• Hold your phone at eye level to reduce the need to bend your neck.
• Take frequent breaks and hold your phone closer to eye level to avoid prolonged periods of looking down at it.
• Consider using a hands-free device or speakerphone to reduce neck strain for longer conversations.

3. Using a Tablet:

Using a tablet for extended periods can also lead to neck and shoulder discomfort. Here's how to use it more ergonomically:

• Prop up your tablet on a stand or a pillow to bring it to eye level.
• Use a keyboard, or a tablet stand to maintain a comfortable typing position and reduce strain on your wrists.
• Take breaks and stretch regularly to prevent stiffness and fatigue.

Incorporating these ergonomic practices into your daily routine can minimise the risk of neck and back pain associated with prolonged screen use. Listen to your body and adjust as needed to ensure a comfortable and productive work environment. 

If you would like a proper ergonomic assessment and advice, please do not hesitate to contact our Physiotherapy and Lifestyle Counselling Clinic in Gympie and arrange an appointment today.