Tag Archives: ergonomic workstation

5 Tips To Beat The Afternoon Slump

We’ve all been there. You’re having a very productive morning, checking off tasks on your to-do lists, you’re in the zone, when 2p.m. rolls around and you can barely keep your eyes open. Energy levels dip, it’s harder to concentrate; it’s the dreaded afternoon slump.

Our circadian rhythm may be the one to blame for those midday sluggish feelings. Our bodies “sleep signals” peak at night and in the afternoon around 2p.m., making us feel like we want to curl up for a quick nap in the middle of the day. Along with sleep cycles, there are a few factors that can contribute (and beat!) afternoon fatigue.

From the food we eat at lunch, to our stress levels, to our workout routines, check out a few reasons you may be losing energy in the middle of the day and ways to finish the day off energized and alert.

In addition to the helpful tips from Cleveland Clinic, your workstation setup plays a big role in how you feel throughout the day. Having a proper ergonomic workstation that allows for movement and flexibility will help you stay alert and productive while preventing any pain or discomfort. Take a look at these tips to setting up an ergonomic workstation and ways you can incorporate movement into your day.

Visit your local Relax The Back store to speak with a trained expert who can help you set up your workstation. They will guide you through numerous products that fit your work style to find the perfect match and provide you with information on staying healthy and productive at the office.

Afternoon Slump

Sit, Stand, Move: Healthy Office Tips + The Importance of Movement


Think about the structure of our skeleton, our muscles, joints, and ligaments. Our bodies are made to move. Staying in one position for prolonged periods of time causes our muscles to tighten, circulation to slow, and increases the risk of serious health concerns.

Movement and support in the workspace is essential to preventing pain and discomfort. While incorporating movement into your work routine is important, how your workspace supports you is also a big factor to consider. Office equipment should allow for flexibility while also supporting your body where you need it most. This decreases the risk for injury and pain and increases energy levels and productivity throughout the day.

Practice these tips to incorporate movement into your day and be on your way to a happier, healthier workspace.

  • Perform simple stretches: Relax muscle stiffness, increase energy, and reduce stress with simple stretches that work your back, arms, and neck.
  • Take a break: While you may have felt like you were on a roll from 9am to 3pm, by the time the afternoon-slump comes around your body is paying for the lack of movement. Beat the 3 o’clock lull with movement early and often. Aim for 5-10 minutes away from your desk every hour. Your body and eyes will thank you.
  • Stay hydrated: Dawn Jackson’s, a registered dietitian and spokeswoman for the American Dietetic Association, advice is to set goals. Bring a 16- to 20-oz bottle to fill up with water throughout the day. Work on finishing it before lunch, refill and finish again by 3pm, and finish one last full bottle by 6pm.
  • Set alarms: Need help remembering to get up and move around or the fill up that water bottle? Set alarms on your phone or computer for a quick reminder.
  • Invest in products that promote movement: Rocking footrests help keep your legs active while you work. Standing desks allow you to easily change positions throughout the day, improving circulation. Ergonomic office chairs with Core-Flex technology promotes constant, natural motion while seated while strengthening the spine.

Be sure to follow us on Facebook, Twitter, and Pinterest for more healthy office tips and product solutions. Visit your local Relax The Back location to speak with a trained specialists who can help you find comfort at work.

Find Relief at Work With An In-Store Assessment

officeIf you suffer from daily discomfort and pain at the office, your workspace setup may be the culprit. A healthy workspace is the sum of many parts. With proper ergonomics, where the best angles, proper heights, and convenient levels work together to achieve maximum comfort, you can reduce the risk of pain and injury at the office.

At Relax The Back, ergonomics is the foundation of all of our back and neck pain solutions. Our trained experts can help you create the ultimate ergonomic office workstation.

When you visit a Relax The Back location, our consultants perform an in-store assessment of your workspace. This includes speaking with you about your current setup and what pain and discomfort you are feeling throughout the day. With this knowledge, they will show you products to address these concerns with the ability to try them out first hand. Whether it is trying a footrest while sitting or standing to align your body and reduce strain, sitting in an office chair that provides adequate lumbar support to reduce lower back pain, or viewing your computer screen using a monitor arm to decrease eye strain and neck pain, you will feel the difference after one visit.

Franchisee owner Bob Duncan, of our Birmingham, AL location, shared one experience he had with a customer who bought an office chair 20 years ago from a Relax The Back location in a different state. She needed her office chair repaired. Bob was able to determine the model of her chair with help from the manufacturer by sending pictures and obtaining the parts needed to get the chair working again at a minimal cost to the customer.

Our franchisee owners and trained staff know the investments our customers make when purchasing quality office products. From following up with a customer after a purchase to see how they are doing to working with manufacturers to repair items, they strive to find the best solution so, our customers can live the life they deserve – free of pain.

Here are some of our franchisee owner’s favorite products to help you have a pain-free workday:

  • Standing Desk: A height adjustable desk allows you to change your position through the day, improving circulation.
  • Footrest: A properly angled footrest encourages spine alignment and reduces strain and swelling.
  • Ergonomic Office Chair: Seat height, lumbar support, stability, and movability are key to chair comfort and productivity.
  • Desk Light: Lighting illuminates where you need it, eliminating eye fatigue.
  • Monitor Arm: Effortless adjustments increase desk space while decreasing eye strain.
  • Height Adjustable Stool: Ergonomically tilted forward to perfectly fit any sit-to-stand desk.

If you are experiencing pain during the workday, visit your local Relax The Back location to speak with a trained consultant who can help you try our numerous office products to create the ultimate ergonomic workstation.


Gift Guide: Our Top Ergonomic Products


ergonomic products

Wrap up relief this holiday season with a gift that keeps on giving – pain-free and productive days at the work! When it comes to overall health and wellness at the office, workstation setup plays a big role. We’ve put together a list of our favorite ergonomic product solutions to help your loved ones increase their energy and productivity, reduce pain and discomfort, and improve their health.

Give the gift of comfort with these ergonomic products:

Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.

High Tech Office Ergonomics

High Tech Office ErgonomicsWith 33% of work-related injuries being caused by poor workstation setup, it is no surprise that many offices are beginning to move away from traditional setups to workstations focused on providing proper ergonomic support.

Studies have shown we are sitting, on average, 56 hours a week. Regardless if you maintain an active lifestyle outside of work, you can still be susceptible to pains and discomfort from sitting for prolonged periods of time. Creating a comfortable, ergonomic workstation plays a big role in your physical health, stress, energy, and productivity levels.

High Tech Ergonomics

Today, ergonomic products are evolving to keep up with the high tech advances of society. Most recently, a former Apple engineer and his company, Stir Works, released the first ever height adaptive “smart” desk. The Stir Kinetic Desk was created to help users effortlessly move while they work throughout the day. When we’re spending half of our waking hours at work, it is important to invest in your health.

  • Learns: This desk senses your presence while working and keeps track of your daily movements. It begins to adapt to your specific needs the more you use it. By tracking your habits, it is able to customize moving from sitting to standing to benefit you best. Stir focuses on keeping you active, so you can focus on working.
  • Breathes: Known as the “whisper breath”, the Stir Kinetic gently rises and falls to remind you to move. This breath invites and reminds people to move throughout the day. This physical engagement is a gentle push in getting people to be more active at their desks.
  • Quantifies: While it tracks your daily movements and habits, the Stir Kinetic Desk shares information with you regarding how much you sit, stand while working and extra calories burned through it’s touchscreen pad.

While a high tech ergonomic desk can help make a difference in your health, a desk alone will not solve all of the problems associated with poor workstation setup. From your monitor arms, to your mouse and keyboard setup, to your desk light, the positions of your workstation equipment play a role in helping you stay comfortable and pain-free. Think of your desk as a cockpit, similar to your car or an airplane. All of your essential pieces of equipment should be within arm’s reach to prevent unnecessary movement and straining. Be sure to have enough space on your desk to move freely without forcing awkward postures or exertions.


Setting Up an Ergonomic Workstation

Setting Up an Ergonomic WorkstationIf you are one of the many Americans who suffer from daily pain and discomfort at the office, your workstation setup may be to blame. Fortunately, with proper ergonomics, you can reduce the risk of pain and discomfort and improve productivity while staying comfortable at the office.

Follow this guide to be on your way to a healthier workstation.


Monitors should be arms distance away, at least 20 inches, and the center of your screen should reach eye level. Keeping the proper distance will help reduce eye fatigue and headaches. Monitor arms allow you to effortlessly adjust the position and height of your monitor to reduce strain in your upper back and neck. If working on a laptop, a laptop raiser is a quick and easy option to find comfort and ergonomic positioning.


Reduce low back pressure, increase blood flow and circulation, and counteract the negative effects of prolonged sitting with a footrest. When sitting or standing, maintaining movement in your legs with a footrest can help keep you comfortable throughout the day.

Task Light

When it comes to your light level, aim for brightness of a nice day without sunglasses on. Place lights over paper documents and away from your monitor to prevent glare. Light levels and placement play a role in reducing headaches, eye fatigue, and neck strain.


If using a keyboard tray, your keyboard should be slightly below the elbow. Be sure to keep the keyboard flat and your wrists in neutral position to avoid strain.

Ergonomic Office Chair

Your office chair should have a high back to support your upper back, a slightly reclined backrest, and arm rests at a 90-degree angle. Be sure to have your feet resting flat on the floor or on a footrest below your desk. Lumbar support should be placed slightly below the waist.

Standing Desk

Our bodies are not meant to stay seated or standing for prolonged periods of time. If possible, include an adjustable standing desk in your ergonomic workstation. The top of your desk should reach your elbows when they are in a 90-degree position. Transitioning from sitting to standing throughout the day can improve mental alertness, increase circulation, and relieve stress on your spine.

For more information, be sure to follow us on Facebook and Twitter or visit your local Relax The Back location to get an ergonomic office assessment from one of our trained neck-and-spine experts.



Healthy Workspace, Healthy You

Healthy Workspace, Healthy YouThis week we are kicking off our Healthy Workspace, Healthy You campaign! When half of our waking hours are spent working, it’s important to invest in a healthy workspace. Creating a comfortable, ergonomic workstation will help increase your productivity levels, decrease your risk for work-related pains and discomforts, and improve your overall health and wellness.

Over the next 8 weeks we will be providing you pain-relief solutions that can help you create a productive, pain-free, and healthy workspace. We will also be highlighting the numerous benefits of ergonomic workstations so you can be on your way to a healthier you!

Follow along on Facebook, Twitter, Pinterest, and our blog for around the clock tips and pain relief solutions.

Transition from Sitting to Standing at Work

Stand Up Desk TipsMany offices have begun moving away from traditional desks to transition to standing desks. Standing up to work can decrease health issues such as obesity and heart disease. Standing also helps prevent leg disorders due to poor circulation and keeps good cholesterol from dropping.

Using a height-adjustable desk helps you stay focused, productive, and energetic throughout the day while maintaining the ability to easily move from sitting to standing. Get the best of both worlds with these tips to transition from sitting to standing at work:

  • Flexibility is key: We are not designed to stay in one position for prolonged hours. Standing for long periods of time can also be harmful to your health. Alternate between sitting and standing throughout the day; making sure to stand for a minimum of 5 minutes every hour. Find a routine that works best for you, as every person is different.
  • Think about ergonomics: Optimize your workspace by placing monitors and keyboards at the correct height. Your elbows should rest at a 90-degree angle. The center of your monitor should be 10-25 degrees below horizontal eye level. A laptop raiser or monitor arm can help you find the proper adjustment.
  • Find comfort: Be sure to have proper footwear that has the right amount of support for your feet. If you work in a more formal setting, keep a pair of shoes at your desk that you can switch into when your feet start to bother you. Use a footrest to help increase circulation, relieve pressure on your lower back and provide raised foot support.
  • Focus on posture: Whether you are sitting or standing, it may be easy to slip into old habits of “easy” or “comfortable” slouching positions. Beware of your posture throughout the day. When standing, keep a relaxed stance, instead of a tense and rigid gait. When seated, keep your knees slightly lower than your hips with your feet planted firmly on the floor.

For a personal assessment, make a trip to your closest Relax The Back store and start experiencing a more productive and pain-free workday. Be sure to follow us on Facebook and Twitter for more tips and information on ergonomics and workplace wellness.

A Brief History: The Evolution of Ergonomics

In the 1940s, an advancement of machinery and equipment during and post-World War II lead to a disharmony between people and the equipment they were using. There was an increased risk of human error and poor user performance. In order to avoid negative effects of human limitations, equipment had to be designed to take advantage of human capabilities consequently, establishing the scientific discipline we know today as Ergonomics. While the early focus of ergonomics was on aviation and aircraft controls, it has become a standard practice in designing computers, cars, and other consumer products.

With 33% of work-related injuries being caused by poor work station setup, occupational ergonomics is a top priority for many employers and employees. Over the years, there has been a shift in the way companies look at ergonomics. Companies were reactive when addressing proper ergonomics, oftentimes waiting to react to injuries or employee complaints, whereas today, the approach is proactive. Companies use tools, equipment, and best practices to prevent injuries and reduce the level of exposure. Companies are now encouraged to have integrated design phases, which take equipment, products, layout, and standard ergonomic guidelines into account when designing workspaces. Another shift in the discipline has been the method of assessment. Years ago, employees would attend classroom training sessions, in-person evaluations by a certified staff member, and chair-fitting rooms. Today, there is a stronger emphasis on employee-driven, in-office assessments. Chairs and workstations offer full range of adjustability, workstation design is based on computer use, and employees are able to assess and adjust their own workstations.

Here at Relax The Back, we continue to learn and improve our knowledge on ergonomics, and the tools and equipment that can be used to reduce and prevent injuries.  Read more information on ergonomics or visit your local Relax The Back store to speak with one of our trained specialists about a free workstation assessment.


Is Your Workspace a Pain in the Back?

Is your workspace designed for maximum movement, flexibility, comfort and productivity? Relax The Back believes that work should never be a pain. Visit your local store and ask our trained neck-and-spine experts how to construct an ergonomic office. If you’re far from one our locations, check out these important guidelines and conduct your own ergonomic assessment:

Relax The Back Ergonomic Office Setup