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HP Blog article by hpinsider

Most of us find ourselves spending hours at end on our computers or workstations. The end result? Strained muscles and an aching neck, and in some extreme cases, musculoskeletal disorders and even physical injuries.

I recently came across this global study, conducted in 19 countries over 12 months, which found that the majority of workers have experienced pain in different parts of their body at least once. Neck and lower back pain are cited as the most common pains in the study.

I’ve found that working in a safe and comfortable position helps to maximise my productivity and leaves me feeling less tired after an 8-hour work day. Here are some tips that I’ve come across which might be useful in helping you to optimise your work environment:
• Move:
Sitting still for long periods of time can cause muscle fatigue and stiffness. Moving around once in awhile and taking frequent short breaks can rejuvenate your muscles and can be good for your spine and circulatory system. Consider doing some simple stretching or just walk to your printer to retrieve some papers instead of sitting down for hours at length. I also make it a point to walk around to people’s desks instead of calling or emailing them. It’s a quick and easy way of ensuring that you're getting some movement in your work day.
• Pay attention to your posture:
Adjust your sitting posture so you’re comfortable at your workstation. Avoid slouching forward to look at your screen. What I usually do is to adjust the height and viewing angle of my HP monitor so that it is nearer to me and also more suitable for my sitting posture. Alternatively, there are also HP monitor stands that allow you to adjust your screen to a desirable height.
• Rest your feet on the ground:
Adjust the height of your seat so that your feet can rest solidly and comfortably on the floor while sitting. If necessary, you may want to consider using a footrest. Do remember to stretch your legs and walk around during the work day.
• Relax your shoulders:
You can avoid muscle tension and strained shoulders by first ensuring that your elbows are placed comfortably in relation to your keyboard height. Position your elbows near the height of your keyboard’s home row and adjust accordingly to a position that suits you best. Keep your forearms, wrists and hands in a neutral comfort zone when typing to ensure minimal strain on your shoulders and neck. If you’re scheduled for a long conference call, why not consider taking it in an empty room with a conference call facility? I make a conscious effort to avoid craning the phone in between my ear and shoulder and this has helped to prevent sore shoulder muscles.
• Blink:
Staring at your screen for long hours can strain your eyes. Give your eyes frequent breaks by looking out the window or focusing at a distant point periodically. Blink frequently to ensure that your eyes are well lubricated and to avoid dry eyes. Some days I also choose to wear glasses instead of relying on contact lenses because I know they’ll be more comfortable towards the end of the work day. Beats squinting at the screen, any time!