For many, sitting at a desk for work is unavoidable. A desk that is appropriately adjusted in addition to being well designed is an important part of an ergonomic workstation. A well-made desk should provide proper clearance for your legs, minimize awkward exertions and postures, and allow for proper placement of computer accessories.
A desk that isn’t properly set up or well designed can cause shoulder, back, and neck pain, which can lead to discomfort and performance inefficiencies. Generalized fatigue and contact stress are also a result of a poorly designed desk and the inability to change working positions.
Follow this ergonomic guide to avoid unnecessary strain and pain:
- Frequently used devices (phones, keyboards, and mouse) should be within comfortable reaching distance.
- Work surface depth should allow the monitor to be viewed at a distance of at least 20 inches.
- If necessary, remove center drawers or insert stable risers under table legs to create clearance for your thighs and legs.
- Use a height-adjustable desk, such as a Standing Desk, to have the ability to change working positions from sitting to standing throughout the day.
- Standing up from your desk every hour for 2 – 3 minutes can help reverse the negative effects of sitting all day.
For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back store to receive a custom adjustment of the proper Ergonomic workstation.
Ergonomics is the foundation for all of our back and neck pain solutions here at Relax The Back. Accordingly, it’s important to understand the 5 pillars of ergonomics. Read on to find out more about these fundamentals so you too can understand how ergonomics leads to maximized comfort and performance.
- Pillar 1: Posture is dictated by what you do (and see)
- Posture will follow what you are doing and seeing. For example, tablets and smartphones are smaller devices so there will be a change in physical body alignment, such as curved shoulders or straining your neck forward, to meet the screen. This can lead to increased neck pain.
- Pillar 2: Movement is absolutely necessary – Intuitive Engagement
- We know the importance of movement however the problem is we don’t do it.
- Stand Up Desks, rocking footrests and chairs that move with you intuitively allow you to engage in movement throughout your day.
- Pillar 3: No one-size fits all
- Anthrometrics is the measure of man – no one is built the same.
- All ergonomic products are made to fit the 5th – 95th percentile of consumers, but no one is built the same and they do not do the same things.
- Everyone has a different body type and a different way of doing things – it’s important to find what works for you.
- Pillar 4: Education is key
- Without education and reinforcement, we simply forget.
- A person may not know how to readjust a chair’s alignment after somebody else has used it.
- We need ergonomic reminders.
- Pillar 5: Neutral posture is the template (and the priority)
- No matter what body part we are talking about, in regards to pain and health problems, the solution is to get your body back to a neutral posture position which allows for the least strain on you body.
Visit your local Relax The Back store location for an in-store ergonomic assessment or follow us on Facebook and Twitter for more information.
Every year flowers are bought, breakfast in bed is made, and cards are given to Moms on Mother’s Day. But why not get her something that she can enjoy all year long?
Relax The Back has the perfect gift for any mother who could use more relaxation in their life. These products will help relieve back, neck, shoulder, and other physical pains she may have. Give a gift that will last her years to come and provide comfort and relaxation whenever she needs it.
Here are 5 of our favourite Mother’s Day gifts:
- Kneading Back Massage Cushion – after a long day working at the office or around the house, give the gift of soothing massages anytime she wants.
- Monitor Mount iPad Holder – for the tech savvy mom, this eases and minimizes eye and neck strain.
- Original Backnobber II - a simple, portable tool for self deep-muscle massages that any on-the-go mom will enjoy.
- Foot Log – busy moms who are on their feet all day, whether in the kitchen or running errands can relieve the pressure in aching feet anywhere, anytime in just ten minutes.
- Wrap-Around Neck Pillow with Lavender – offer the hardworking mom a relaxing, spa-like experience with comfortable head and neck support.
To treat the mother(s) in your life to something truly special this year, visit us in-store, online (www.relaxtheback.com) and on Facebook or Twitter.
As you’re reading this article, observe how you’re seated and viewing it. Chances are you’re slumped over your chair with curved shoulders and your head tilted forward at an uncomfortable angle. If you’re accessing this on a tablet, the chances are likely higher. This poor posture called “tech neck” is caused by straining your neck forward to meet your screen. While we cannot deny the ever-increasing demands and convenience of mobile work and play, we can make sure that technology makes our lives easier and not worse.
Staying in this “tech neck” or “forward head posture” can cause muscle strain, disc herniation, pinched nerves, upper back pain, and vascular disease as slouching can reduce lung capacity. So what’s a plugged-in generation and workforce to do?
- Take frequent breaks – About every 20 minutes, break your eyes from your screen to roll your shoulders and neck. Take a short walk – your work will be there when you return.
- Bring the screen to you – Consider using ergonomically designed mounts such as the Monitor Mount iPad Holder to minimize eye/neck strain. For those who prefer to work on your favorite sofa, the Tablet Floor Stand works well as a freestanding table.
- Stretch Your Neck – Some easy neck stretches include chin tucks, tilting your head side to side by bringing your ear close to the shoulder, rotating your chin towards each shoulder, and pushing your chin down towards your neck with your finger.