Repetitive Strain Injuries
As your workload at the office increases, so do repetitive actions, such as typing, using your computer mouse
and talking on the phone. These routine tasks seem simple, but they can add a level of physical stress to the
emotional and mental stress of getting the job done. In fact, repetitive strain injuries have skyrocketed in the last
20 years due to the increasing reliance on workplace technology.
Try these tips to reduce the strain:
Position your computer screen directly in front of
you. Allow the muscles in your eyes to relax by
following the 20/20/20 rule: Take a 20-second break
every 20 minutes and focus on an object that is at
least 20 feet away from you.
Use your hand to support the telephone against
your ear and alternate sides regularly. Do not cradle
the phone between your ear and your shoulder.
Consider using a headset or speaker.
Sit upright and all the way to the back. Place a
support cushion or roll against the arch of your
low back for lumbar spine support.
Here are some tips to help you adjust your chair:
Stand in front of the chair and adjust the height
so that the highest point of the seat is just below
Sit on the chair and make sure that your knees
are bent at approximately a 90-degree angle
when your feet are flat on the floor.
Adjust the backrest forwards and backwards as
well as up and down until it fits the hollow in
your lower back.
Sit upright with your arms hanging by your
sides. Bend your elbows at about a right angle
and adjust the armrest height until they barely
touch the undersides of the elbows. Remove the
armrest from the chair if the right level cannot be
Lastly, don’t forget to take a quick stretch break or
change position every 30 to 45 minutes. Your back,
neck and shoulders will thank you for it!