Five relatively minor adjustments to prevent big chronic problems later.
By Josh Fulmer
You spend a third of your life trapped inside your office, and it’s not just making you prone to carpal tunnel syndrome, sciatica, and several other crippling ailments — it’s stiffening your muscles and joints, keeping you from playing the sports you love. But short of becoming a traffic cop, there are a number of simple tweaks you can implement that will make a huge difference. We tapped Cornell professor of ergonomics Alan Hedge to show us how.
Turn Down The Lights
Most high-powered lights found in offices reflect off your screen and cause glare, straining your eyes. Reduce overhead lighting in your office (tell HR it’s bad for you) and use lamps, like the ones from the Human Solution, that allow you to put light where you need it (as when you’re reading) (from $68; thehumansolution.com).
Lower Your Desk
Most desks are about 29 inches high, but your keyboard should be at 24 to 25 inches. Typing at the wrong height can lead to wrist and elbow injuries like tendinitis and carpal tunnel. You can adjust the height and tilt with a keyboard tray like those from Ergoware that mount beneath your desk (from $150; ergoware.com).
Pimp Your Monitor
To reduce eye strain, the top of your monitor should be just above eye level, about an arm’s length away, and the brightness should be set to what feels “most comfortable,” says Hedge. 3Moffers adjustable monitor arms so you don’t have to ruin your desktop’s aesthetic with a stack of hardbacks (from $80; officedepot.com).
Tilt Your Keyboard Away
“You know those little tabs on the bottom of your keyboard that tilt it toward you? Break them off,” Hedge says. Angling your board toward you bends your wrists back, which can lead to joint and soft-tissue injuries such as tendinitis and carpal tunnel syndrome.
Add A Footrest
Achair that supports your lumbar region — the five lowest vertebrae in your spine — is crucial to prevent sciatica. You’ll also want a reclining back and seat that’s adjustable. (Aseat edge that hits you in the calves can lead to circulation problems.) Finally, add an angled footrest so you’ll sit back and take advantage of the support
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Stay Fit At Your Desk
As you sit, your body atrophies. Reverse that by doing these exercises at least twice a day.
Shoulders
Shrug both shoulders. Hold three seconds. Repeat five to 10 times.
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Neck
Tilt head to one side. Hold 15 seconds. Repeat
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Lower Back
Cross legs. Pull the top leg in for 10 seconds. Repeat three times a side.
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Glutes
Squat from a seated position to a standing position 15 to 20 times.
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Abs
Standing straight up, flex your abs. Hold for 10 seconds 20 times.
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This article originally appeared in the November 2009 issue of Men’s Journal.
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November 13th, 2009 at 9:48 am
few of these tips were new for me!
if only we had strength to remember do these things.
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November 14th, 2009 at 8:42 am
Good Solid info. I recommend these stretched to my practice members on a daily basis.
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November 21st, 2009 at 10:20 pm
how about health tips for the rest of us that work . driving the truck. making the parts. plowing the fields. we don’t have chairs. to sit in lights to adjust. but we have lot of pain. joint problem . use full help will be welcome.
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December 3rd, 2009 at 10:22 am
Just when I thought I was doing so great with taking my Vidazorb probiotic…great idea on stretching more. I have been wondering about stiffness with working behind the computer all day. Baby steps.
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April 1st, 2010 at 6:25 am
Besides sitting on an ergonomic chair, one should exercise & take breaks during work. Thanks for these useful exercises.
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