How to be careful in the cubicle?
The Global Times talked to Dr Louis Lee, Chair of the Rehabilitation Department at Shanghai United Family Hospital and Clinics, about ways people can relieve physical pain resulting from office-related injuries. According to Dr Lee, massage is comfortable, but people's conditions will keep recurring if the underlying posture is not corrected. However, therapeutic exercises, when prescribed correctly, can also have immediate pain relieving results and the effects can last longer. Moreover, Dr Lee emphasizes that prevention is always better than a cure. "People need to have good posture and a good set-up at their workstations is important to prevent unnecessary strain to the spine," he told the Global Times. Below are some of Dr Lee's suggestions for a healthier workstation:
Step 1: Your Chair
Push your hips as far back as they can go in the chair. Adjust the seat height so your feet are flat on the floor and your knees equal to or slightly lower than your hips. Adjust the back of the chair to a 100-110-degree reclined angle and make sure your upper and lower back are supported. Use cushions to support your back if necessary.
Step 2: Your Keyboard
Pull up close to your keyboard.
Determine what section of the board you use most frequently, and readjust the keyboard so that section is centered with your body. Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100-110 degrees) and your wrists and hands are straight.
Adjust the tilt of your keyboard according to your sitting position. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position. Place the mouse as close as possible to the keyboard.
Step 3: Monitor and Telephone
Incorrect positioning of the screen can result in awkward postures. Adjust the monitor so that your neck is in a neutral and relaxed position. Center the monitor directly in front of you above your keyboard and position the top of the monitor approximately two to three inches above your seated eye level.
Sit at least an arm's length away from the screen and then adjust the distance for your vision. Reduce glare by carefully positioning the screen.
Step 4: Pause and Breaks
Once you have correctly set up your computer workstation, employ good work habits. No matter how perfect the environment, sitting in one position for prolonged periods will inhibit blood circulation and take a toll on your body. After each hour of work, take a break or change tasks for at least 5 to 10 minutes.
Always try to get away from your computer during lunch breaks. Avoid eye fatigue by periodically looking away from the monitor and focusing on something in the distance. Rest your eyes by covering them with your palms for around 10-15 seconds.
