Most workers spend a majority of their day sitting. They get so consumed in their work, in fact, that they may not even stand up for hours on end. As we all know, this long-term sitting can have serious detriments to our health. We know we need to stand up every now and then, but for how long?
According to experts, we should stand up anywhere from 15 minutes to 30 minutes each hour.
So, you don’t need to be standing constantly (we actually need to sit down every now and then). However, you also shouldn’t be sitting all day. By standing up for 15 to 30 minutes each hour, you can get the benefits of both activity and rest. You’ll prevent body stiffness and pain, increase your productivity, decrease your risk of cardiovascular and blood sugar issues, and more.
But how can you accomplish this?
Set reminders
You’ve set an intention to stand up more—that’s great! But in order to stick to it, you need to remember to do it. We recommend setting reminders on your phone to stand up each hour. Apple Watches already have this feature and will ping you if you haven’t stood up for more than 5 minutes in an hour.
Find new reasons to get up and walk around
When you work at a desk, you have everything at your fingertips. But if want to stand up more often, then you need to find new reasons to get up and moving. Instead of messaging your coworker through teams, stand up and walk over to their desk; when your water bottle is half-empty, walk to the water cooler to refill it; if you’re waiting for something to load, stand up and walk around.
These are just a few ideas to get you started. For more tips on a healthy workstyle, read through our blog today!
On average, most of us spend up to 12-13 hours daily sitting in front of the computer. What we may not be aware of is just how much our poor posture is affecting our health. There are many negative impacts of poor posture on our bodies, including: rounded shoulders, potbelly, muscle fatigue in the neck and back, headaches, and other bodily pains.
Failure to sit properly can cause these ailments to become worse and potentially have life-altering side effects, such as a permanent change to your spinal cord. Poor sitting posture doesn’t just cause a temporary strain or discomfort, but long-term negative effects.
The neutral posture is the natural alignment position of your back when sitting. If the natural alignment of the spine is compromised due to slouching, hunching, or injury, this can lead to spinal compression, nerve pinching, and muscle tension. To achieve a neutral position sitting at your work desk or at home, do the following:
Position your monitor at eye level, so you don’t have to tilt the head
Pull your shoulders back and let your back rest flat against the chair
Ensure your feet are rested on the ground without the legs or ankles crossed
Keep your upper back straight, use a lumbar support tool if necessary. This also prevents slouching.
Watch for Back and Neck Pain
Watch out for symptoms such as stiffness and soreness in you back, shoulders and neck. If you observe symptoms, ensure you make daily or regular notes to track any habit or routine that may be causing or contributing to your pain. Using this information, you can begin to make the necessary adjustments to your posture to effectively prevent any stiffness or soreness in your muscles while seated.
It can be tough to maintain a neutral posture when sitting at a desk. It is difficult to remain in alignment due to years of poor posture habits. Thankfully, excellent support products make it possible to attain a neutral seated posture and build healthy ergonomic habits.
Some of these kinds of products include adjustable ergonomic chairs with headrests and lumbar supports, footrests, and workstation components like monitor arms, keyboard trays, and ergonomic mouse. A popular option today is the “sit-stand” desk, which allows switching between sitting and standing easily.
Create an Ergonomic Workstation
Set up an ergonomic workstation if you want to achieve complete body wellness. A properly set up ergonomic workstation will:
Allow for full range of motion
Have items placed at the correct distance to prevent reaching
Provide adequate leg room and foot placement
Alleviate hunched posture
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!
As you’re reading this, move attention to your body. Are you sitting up straight or slouching forward? If you’re like most people, you likely noticed the latter and have just straightened up to correct your posture.
Poor posture is an unfortunate reality of working desk jobs, and far too many Americans let their posture go without doing anything to correct it. But poor posture can lead to temporary and chronic pain, decreased flexibility, decreased balance, difficulty breathing, and more. Thankfully, poor posture can be corrected with the following steps.
Improving Posture While Sitting
Poor posture often begins because we spend too much time slouching forward at a desk or on the couch. But simply straightening your back won’t be enough to correct years of poor posture. Keeping a straight back will not only seem uncomfortable at first, but you’ll likely begin slouching again when you’re not paying attention. You’ll need proper support for this to work. Here’s how to get started:
Get up and take brief walks around your office or home
Don’t cross your legs
Make sure your feet touch the floor or ensure you have a footrest if that’s not possible
Relax your shoulders
Keep your elbows close to your body
Fully support your back with a back pillow or back support that will support your lower back’s curve
Support your thighs and hips with a well-padded seat
Keep your desk at a comfortable height
Improving Posture While Standing or Walking
Many people think they only have poor posture while sitting. This is not the case. Stand sideways in front of a mirror and see how much your shoulders and back curve forward. Chances are you’re slouching and don’t even realize it! Here are some ways to correct this:
Stand up straight and tall so that if you were standing up against a wall, your back and shoulders would be up against it
Keep your shoulders down and back
Pull your stomach in
Keep your weigh on the balls of your feet
Keep your hips as level as possible while walking
Pick the right shoes or get insoles to better support your body
General Steps to Improve Posture
Correcting poor posture can be easier said than done. Keeping your back straight may seem uncomfortable after years of slouching. Thankfully, you can get your body used to this by practicing different exercises:
Stay active with exercises like yoga or tai chi that stretch out and strengthen your muscles while keeping you focused on your body
With these steps, you can correct years of poor posture. But make sure you have the right equipment to help you. Ergonomic equipment can help support your body and prevent poor posture from taking hold. Contact Accredited Rehabilitation Consultants to find the right ergonomic equipment for your office today!
Whether in the office or at home, the average person spends close to 10 hours sitting per day. This can lead to an array of aches and pains. As discussed in our blog post about the most common injuries for desk workers, a desk job can be hazardous without proper ergonomic equipment. Below are four exercises to prevent back pain. Before beginning these exercises, do some slow stretches, and stop immediately if any pain occurs.
Lumbar rolls
Begin by laying on your back with your knees bent, feet flat on the floor, and arms stretched out. Roll your knees to one side, then slowly to the other. You should aim to hit 10 per side.
Butterfly Stretches
Either standing or sitting, place your palms on your shoulders, with your elbows facing out sideways. Slowly move your elbows towards each other, stretching the upper back. Hold for five seconds and repeat 10 times.
Knee to Chest
Lie on your back, and using both hands slowly pull your knees into your chest. Hold for a few seconds, then return to your starting position. Repeat 6 times.
Wall Push-Up
Stand roughly a foot away from a wall and place your hands on the wall in push-up position. Gently lean forward, then back, completing the push-up. Repeat 12 times.
While these exercises can help prevent or reduce back pain, for even more comfort and protection, an ergonomic workstation is the way to go. Here at Accredited Rehabilitation Consultants, we can help you ensure a safe, stylish, and ergonomic space- whether it’s at home or in the office. To learn more, or to set up an evaluation, contact us!
Computer use among office workers has increased tremendously over the last 10 years. This has resulted in increased eye-related problems among employees. While this kind of eye strain caused by computer usage may not be permanent, it can be over a prolonged period of time. Here are some tips to prevent eye strain while viewing your computer monitor:
Use an Appropriate Computer Screen
Use a large, clean screen placed on a flat surface. Your screen should have adjustable contrast and brightness options, as well as sharp images that are in clear focus displayed on the screen.
Improve Workstation Ergonomics
One of the most vital ergonomic factors that cause eye strain is the distance between the eye and the computer screen. Your workstation should be arranged to ensure that the computer screen is 18-30 inches from the eyes.
Reduce Glare and Reflection
A computer screen can reflect glare which contributes to eye strain. In conditions where there is glare, the eyes constantly adapt to the contrast between dark and light areas, which result in eye fatigue, migraines and headaches. Some easy ways to reduce glare in the office environment include:
Use curtains and blinds or tint windows to control the natural light coming through the windows.
Use darker partitions behind computer screens to reduce the contrast between foreground and background.
Reposition workstation or light source so that the light falls directly on the work surface.
Adjust general light intensity to suit the task that is being performed.
Use anti-glare screen filters.
Regulate Intensity of Lighting
Poor office lighting or lighting that is too bright increases the risk of eye problems. The best kind of brightness to work in is between 200-500 lux (measures the intensity of light). In spaces that have no other bright light source, the most appropriate lighting is around 300 lux. In an already bright environment, or with large contrasts in lighting, use brighter lights around 400 and 500 lux. Flickering lights from malfunctioning fluorescent bulbs should be replaced or maintained frequently.
Take Regular Breaks from Computer Use
To allow the eyes recover from strain, take regular breaks from staring at the computer screen to focus on distant objects. The 20/20/20 rule is recommended by clinical optometrists. This rule states 20 minutes break from computer use, looking at things 20 feet away for at least 20 seconds at a time.
Avoid Contact Lenses and Wear Glasses
Contact lenses have been found to increase the severity of symptoms of dry-eye syndrome – an eye condition that is common among office workers, with research showing that more than 40% of office workers experiencing dry eyes. The symptoms are found more in office workers who use contact lenses as the contact lenses cause friction if the eye is not well lubricated.
Employee Training
Employee training is important to provide adequate knowledge concerning eye strain or other eye problems. Some of these include taking regular breaks and performing eye exercises, as well as being able to make small adjustments to the work environment like adjusting the computer screen within appropriate distances to view properly.
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!
You’ve likely heard of all the various benefits that ergonomic equipment can bring. However, when we think of ergonomics, we often think of chairs. While ergonomic chairs are certainly beneficial, the world of ergonomics doesn’t stop there. Ergonomic keyboards can help you prevent carpal tunnel syndrome and reduce pain and aches in your wrists and hands. Read on to learn more:
What’s the difference between ergonomic keyboards and normal keyboards?
Before we get into the benefits of an ergonomic keyboard, it’s important to note what makes them special from normal keyboards. A normal keyboard lays flat on your desk, with no elevation or place to rest your wrists. An ergonomic keyboard has these things and more. They are specifically designed to improve your hand, arm, and back posture.
Ergonomic keyboards come in the following forms:
Split keyboard
Contoured keyboard
Handheld keyboard
Angled split keyboard
Ergonomic keyboards are more comfortable
Because these keyboards are designed with ergonomics in mind, they’re more comfortable to use. You’ll find you’re able to type for longer periods with less discomfort as compared with a normal keyboard. They do this by properly positioning your hands, arms, and shoulders for optimal comfort and performance.
Increased typing speed
When you’re in less pain, you’re able to perform more efficiently. Since ergonomic keyboards are more comfortable to use, they help increase typing speed. This is especially beneficial to secretaries, assistants, journalists, writers, and other individuals who type for their jobs.
The price
At the end of the day, people have one question about ergonomic keyboards: are they expensive? Ergonomic keyboards are not out of the price-range for most workers or companies, but they are more expensive than normal keyboards. While the price up-front may be more, you will actually be saving money in the long run. This is because you won’t be paying for costly procedures to address issues such as carpal tunnel syndrome.
At Ergonomic Evaluations, we can help you find the best ergonomic keyboards and equipment for your office. Contact us today to schedule an ergonomic evaluation in Los Angeles, CA.
Through the course of workdays, office workers are required to manage and track documents. While this paperwork does not present any challenge, employees can greatly benefit from the use of ergonomic document holders.
A document holder is a tool that allows you to position a physical document that you refer to while working on your monitor screen in a way that allows you to see both the screen and hard copy document well.
Almost everybody who use computers on a daily basis at least occasionally have tasks that involve referring to a hard copy document while typing. In those times and when properly used, a well-designed document holder can be greatly impactful ergonomically.
A document holder helps to avoid ergonomic hazards which include:
1. Neck twisting
When you position the document close to the monitor and in line with your eyesight as it runs from screen to keyboard, you can avoid unnatural twisting of your neck when looking between the hard document to the screen and back.
In the absence of a document holder, you’ll lie your documents often beside the keyboard. To read the document, which in some cases contains smaller print or notes, you’ll have to bend forward with a curved spine, which is a posture that can lead to ergonomic problems.
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!
Ergonomic assessments are done to minimize the risk of injury and maximize productivity. It is also done to support the return to work of a worker who is injured and needs to minimize workplace discomfort to recover faster from their injury and prevent aggravation. Workers who are remote also need to ensure their remote work environment is safe and ergonomically designed.
The first step to making your workplace more ergonomic is to hire an ergonomist to conduct workplace ergonomic assessment. These people have experience in assessing and identifying present and possible future problems and have the necessary skills to suggest solutions for any ergonomic issue they encounter. With the guidance of these health professions, you can decide what kind of actions to take; be it to organize a workshop to increase awareness, one-on-one assessments of employee to ensure proper ergonomic setup, or to determine the equipment or higher levels of control that an injured employee may require.
Once you have identified your ergonomic issues, it becomes easier to decide what needs to be implemented, whether that be to provide ergonomic equipment or make changes to an employee’s job duties. For example, concerning issues with high-task repetition, a simple solution is to continuously cycle employees between repetitive tasks.
Other Ergonomic Benefits
These days, ergonomic trends are moving away from trying to reduce musculoskeletal injuries to the many other business benefits ergonomic change brings. Good ergonomics has reduced worker compensation claims and increased productivity since workers are happier and healthier. It has also improved employee engagement and longevity at the workplace. People can notice when you invest in them and taking steps to improve their health and well-being, which shows you care about the working conditions of your employees.
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!
Many people spend hours sitting in front of a computer screen for their jobs. This can cause a tremendous amount of strain on our backs and shoulders, resulting in a variety of musculoskeletal disorders. Thankfully, there are many ways to prevent this. Installing ergonomic furniture and practicing desk stretches can dramatically decrease your risk of back and shoulder pain.
Here are a few desk stretches you can use throughout your day to keep any back or shoulder pain at bay:
One Arm Hug
Lift up one arm and stretch it across your body so that your hand is either out sticking out to your side or is hanging over your shoulder. Then, using your other arm, hold it place for 30 seconds, repeating 2-3 times with each arm. For a deeper stretch, try pushing your arm closer to your chest.
Posterior Shoulder Stretch
Hold both arms across your body, with each hand on the opposite shoulder. Pull your elbows close to your chest and then twist your torso from side to side.
Office Chair Back Stretch
Reach both hands behind the back of your chair and try to interlock your fingers. Hold yourself in this position for at least 30 seconds and repeat for 5 times.
Calf Raises
If you are able, get up out of your chair and, while standing, stand on your toes. Roll back down onto your heels and repeat this process 20 more times.
Wrist Stretch
Press your palms together in front of your chest and hold in place for 15 seconds. Then, reverse your hands so that that backs are pressed against each other, again holding for 15 seconds. Repeat this at least 5 times.
Desk stretches can help prevent workplace injury, but they’re not the only things you can do. Installing ergonomic office furniture can do wonders for the health of you and your employees. Contact Accredited Rehabilitation Consultants today to learn more!
Have you ever felt that tight, sharp pain in your lower back after hours of work? You’re not alone. Back pain is an unfortunate consequence of many modern-day jobs, and it can severely harm your work performance and health. Thankfully, there are a few ways you can relieve your back pain at work.
Get up and move around
Humans are born to be active; we’re not built to sit for long hours of the day. We need to get up and move around, and while this may seem difficult for stationary workers, it’s not impossible. Set a reminder for yourself to get up and walk around for at least 60 seconds once every hour. Take longer walks during your lunchbreak and, if you can, try doing some of your work while standing up (for example, instead of emailing a coworker, walk over to their desk and talk to them).
Pay attention to your posture
Take a moment right now and check in with your body. Are you slumped down in your chair? Are your shoulders raised towards your ears? We often don’t pay attention to how we’re sitting throughout the day, causing neck and back pain later on. So, take some time to check in with yourself. Straighten your back, lower your shoulders, and raise your chin to give your body some relief.
Set up an ergonomic workspace
An ergonomic workspace is key to preventing and relieving back pain. Use lumbar support for your lower back and adjust your chair height so that your feet lay flat on the floor. Also, check to ensure that your monitor is slightly below eye level to prevent yourself from hunching over or raising your head.
Here at Accredited Rehabilitation Consultants, we provide plenty of ergonomic furniture to help you live a more ergonomic lifestyle. So, contact us to have us evaluate your workspace today!
