A repetitive strain injury occurs when you move your body in the same motion over and over again. One of the places we do this most is at work, especially in an office environment. With that in mind, we’re going to look at 3 things you can do to help prevent repetitive strain injuries.
#1 Ergonomic Assessment and Set Up of Your Work Station
Most repetitive strain injuries occur in an office, not performing manual labor. It is important for office workers to perform a workstation assessment to see if your set up may be an injury waiting to happen. What are some of the things to look for?
- Monitors at eye level – You don’t want your neck at an incline all day, looking down at monitors.
- Keyboard at elbow level – Your elbows should be at a 90-degree angle when you type. This will help fend off carpal tunnel syndrome.
- Feet flat on the floor – You should never sit with your legs crossed as this inhibits blood flow. If your feet don’t reach the floor, you either need a lower seat or a stool to rest your feet on.
- Speakerphone or headset – Never hold a phone between your ear and shoulder. Most phones have a speaker setting. For private calls, use a headset.
- Lumbar support – Make sure your chair has plenty of lumbar support.
#2 Engage in Regular Postural Exercise Such as Foam Roller Exercises
Don’t sit for hours at a time. That is the fastest route to a stiff back. However, even if you get up and move around a little throughout the day, you still want to get a good stretch when you get home. A few simple items are all you need to get the job done after a long day at the office. These back-relieving exercises require nothing more than a foam roll, a ball, and towel.
#3 Develop a Strong and Stable Core
Your core is vital to maintaining good posture throughout the day. Here are a few exercises and stretches you can do to strengthen your core. You may find that you can perform most of these exercises right in your office when you take a short break from sitting every hour or so.
Ward Chiro and Rehab for Repetitive Strain Injuries
If you do end up with a repetitive strain injury despite your best efforts to avoid one, Dr. Ward will be happy to help you work through it by means of maintaining a healthy alignment and through rehabilitative exercises. Schedule an appointment today. We have Saturday hours for busy professionals like yourselves.