Tag Archives: office

How Do You Work? Maximizing Relief At The Office

While your to-do list at the office can sometimes feel overwhelming, your workspace should not. Optimizing your workspace is essential to promoting comfort and wellness throughout the day. Sitting or standing for prolonged periods of time is detrimental to our health. This leads to back and neck pain, shoulder pain, an increased risk of diabetes and heart disease, and even early death.

Using products that encourage movement will increase energy levels, productivity, and comfort. Frequent movement, including alternating between sitting and standing, improves circulation while relieving stress on your back and legs.

Make comfort and productivity your highest priority at the office. Here are ways to ensure you are working smarter with a space that suits your needs.

Standing

A sit-to-stand desk allows you to easily change positions with the touch of a button. Strike the perfect balance of sitting and standing to stay focused, energetic, and on your way to leading a healthier day. The top of your desk should reach your elbows when they are at a 90-degree angle.

Footrests often go overlooked when discussing standing desks however; this is an essential piece to having all day relief. A supportive footrest increases blood flow and circulation, prevents cramps and stiffness, and helps reduce back pain while standing by keeping your legs active and moving. A properly angled footrest also encourages proper spinal alignment.

Sitting

When sitting, it is incredibly important to have the right support. Ergonomic office chairs offer lasting comfort, better posture, and improved health. A well-designed chair can make the difference between leaving the office feeling at ease or in pain. Adjustable seat height, lumbar support, stability, and movability are key when choosing an office chair. Your office chair should have a high back to support the upper back, a slightly reclined backrest, and arm rests at a 90-degree angle.

Lumbar support should be placed slightly below the waist. Supplemental lumbar support in the way of a back cushion can be added to existing chairs to provide support where you need it most.

Footrests are also an important factor when seated. Rest your feet on a rocking footrest to keep motion in your lower body, blood flowing, and provide ergonomic relief for your upper back. When feet are not on a footrest, be sure they are resting flat on the floor to ensure proper ergonomic alignment.

If you are using a sitting desk, we encourage you to move around for 10 minutes every hour to help you feel more alert and energized, relax muscle stiffness, and increase range of motion and flexibility.

Ergonomic Cockpit

A pilot’s cockpit is designed so that the essential controls are within arm’s reach. This allows them to find what they need without unnecessary movement or strain. This same logic applies to your workstation. Equipment you use most often, such as your computer mouse and keyboard, should be the closest to you in your primary work area. This area allows your wrist and palms to maintain neutral posture. Learn more about ergonomic cockpits in this ergonomic cockpit guide.

You can reduce the risk of injury and pain at the office with proper ergonomics, where convenient levels, proper heights, and the best angels work together to achieve maximum comfort.

Visit your local Relax The Back store to speak with a trained specialist and try out our office products. They will come to your home or office, do an ergonomic assessment and help you find the product solution to ensure you’re working comfortably throughout your day. Follow our 24-hour approach to comfort and wellness on Facebook, Twitter, and Pinterest for more tools to achieve ‘round the clock personalized comfort.

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

blog-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.

 

Understanding Proper Posture

Take a moment to notice your current posture. Are you slouching or hunching over your keyboard? While at work, you may not realize you’re slipping into these poor postures. Creating a health, comfortable workspace doesn’t stop with ergonomic office products. Your posture also plays a role in your overall health.

Poor posture can lead to a number of health concerns including chronic neck and back pain, headaches, and muscle fatigue. Proper posture allows our bodies to be aligned in a neutral position, which is the body’s most natural position. Working towards maintaining this posture throughout the workday can help reduce strains and stress on your tendons, muscles, and spine.

Spot the signs of poor posture and ways you can work on it in the helpful infographic below. If you’re looking to create an ergonomic, spine-friendly workspace, visit your local Relax The Back store to speak with one of our trained specialists and receive an in-person workstation assessment. Be sure to follow us on Facebook and Twitter for more ergonomic tips and pain-relief solutions.

Understanding Proper Posture

5 Tips for Back Pain Relief at the Office

5 Tips for Back Pain Relief at the Office

After the common cold, back pain is the second most common cause of missing work. Back pain, whether sharp, dull, or achy, can make it difficult to concentrate at the office. While many occupations can contribute to or worsen back pain, there are tips you can follow for back pain relief at the office.

There are a number of causes of back pain at the office. Poor posture, repetitive movements, and exerting too much force on your lower back are the most common causes of pain.

If you experience back pain at the office, find relief and prevent future pain with these five tips:

  • Stretch Daily: There are many benefits of daily stretching. Increase flexibility, relieve pain and tightness, and increase range of motion by incorporating stretches into your daily routine. Office stretches can offer relief right where you need it most.
  • Maintain Posture: Keep posture in mind while at the office. Maintaining posture helps prevent low back pain as well as improve muscle tone and circulation. Follow these tips for maintaining proper posture in different positions.
  • Move Often: Set timers or alarms as a reminder to move during the day. Staying in any position, sitting or standing, for prolonged periods of time can cause muscle stiffness and pain. Plan to move around for a few minutes, every hour.
  • Proper Ergonomics: Setting up an ergonomic workstation will help ensure you’re working the least compromising position. Lumbar support cushions, ergonomic office chairs, and standing desks provide proper ergonomic support at different price points.
  • Listen to your body: If there are days where you are feeling under the weather, take breaks when needed. If you’re sitting for long periods of time and you start to feel pain, stretch or stand up for a few minutes. Changing positions occasionally throughout the day can help you stay comfortable at the office.

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.

Monitor

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.

Footrest

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.

Keyboard

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.

 

 

Top Apps For a Pain-Free and Productive Workday

 

Physical inactivity is the fourth leading cause of deaths worldwide. Some reports have estimated American adults spend roughly 55% of their time being inactive. This is a key risk factor for diseases such as cardiovascular disease, high blood pressure, and obesity. Staying on top of your healthy habits while working at the office or at home can be hard. While we may set goals in the morning to take breaks and walk around during the day or workout during our lunch break, it isn’t uncommon to get lost in work and before we know it the day is over.

From tracking your water intake to sending reminders to take a break from the computer, these apps can help you be on your way to a pain-free and productive workday while staying on top of your health goals:

  • Healthier: Break Reminder and Time Out: By periodically reminding you to take a break from your computer, these apps will help increase productivity and reduce health risks. Using Windows? Download Rest Break to find the same benefits.
  • Move: While the above apps remind you to take short breaks from your computer screen, Move sends daily activity reminders. The app provides over 300 exercises for little workout reminders all day long. Daily Exercises provides similar features for Android users.
  • Waterlogged: Track your daily water intake with hydration reminders. Staying hydrated helps you maintain energy throughout the day while keeping muscles and joints lubricated.  Water Tracker is a similar app available for Androids.
  • Office Stretches: Find relief from muscles stiffness and tension while at the office with this collection of short near-desk stretching exercises. Android users, download Stretch Exercises to find the same relief while at work.
  • Fitbit and Jawbone: While these are not standalone apps, these wearable tech devices act as guides to a better, healthier you. Track your steps and daily activity, sleep cycles, and food and drink intake with handy phone apps that are synced to your device.

Stop by your local Relax The Back location and follow us on Facebook and Twitter for more information on how you can have a pain-free and productive day.

Ergonomic Workstation Essentials

 

Ergonomic Workstation Essentials When it comes to workplace wellness, your workstation set up plays a big role in your physical health, productivity, stress and energy levels. Sitting in one position for long hours takes a toll on your spine, increases the risk of aches and pains and decreases productivity and alertness throughout the day. Creating a comfortable workstation can make a big difference in how you feel at work.

A healthy ergonomic workstation is the sum many parts. These parts work together to help you stay comfortable and efficient at work while preventing pain and discomfort. Here are some ergonomic workstation essentials that can help you have a productive, pain-free workday:

  • Ergonomic Office Chair: Better comfort, better posture, and better health are just a few benefits of ergonomic chairs. Choose a chair that offers proper lumbar support and adjusts to your body’s needs.
  • Laptop Raiser:  Using a raiser is an easy, quick way to find greater comfort and ergonomic positioning while relieving the eye and neck strain often associated with notebook computing.
  • Monitor Arm: Effortlessly adjust the height and position of your monitor to reduce upper back and neck pain. Monitor arms make smaller workspaces more productive and keep valuable desk space clear for other uses.
  • Footrests: Leg activity is crucial to maintaining comfort and good circulation. By using a raised footrest you can counteract the negative effects of sitting, reduce lower back pressure and increase blood flow.
  • Task Light: Proper lighting placement and the correct level of illumination reduce headaches, eye fatigue, and neck strain. A bright, adjustable light allows you to position the light over paper documents and away from your monitor to prevent glare.
  • Standing Desk: Transitioning to a standing desk gives you the ability to easily change positions from sitting to standing to relieve stress on your spine, increase circulation, and mental alertness.

Visit your local Relax The Back location to receive a custom adjustment of the proper ergonomic workstation and follow us on Facebook and Twitter for more information on ergonomic workstations and solutions.

Taking Work to Bed

Does working away on a laptop and spreadsheets in bed lead to more productivity and comfort than working behind a desk? A recent poll found nearly 1 in 5 employees spend two to ten hours working from bed in a given week. A mobile-security company polled its workers to find half of the 1,000 employees work from bed. Many claim to respond or read work emails, addressing colleagues that may work in different time zones. While this may be a comfortable theory, ergonomically speaking it is not a good practice.

WSJ looks at the negative affects of working in bed. Not only is it physically demanding on your body, it also has negative emotional and mental affects. Consider making your bedroom a device-free zone and make efforts to have a more productive day while at the office. However, if you believe you get your best work done this way, we recommend using a Bed Wedge System to properly support your back while you work.

Working in Bed

A Guide to Good Posture at Work

Over time, ongoing back and neck pain can develop due to poor posture while sitting and standing. It is very important to be aware of your posture at home and on the job.  Not only can poor posture cause back and neck pain but it can also cause damage to your spinal structure. Fortunately, these pains and discomforts can be avoided with a few simple tips.

This infographic by Greatist can help you improve and maintain good posture during the workday:

Workplace Pains & Strains: Solutions

Studies have shown on average we are sitting at least 56 hours a week. Even if you have an active lifestyle outside of work, you can still be susceptible to pains and strains from prolonged periods of sitting.

Having a proper ergonomic workstation is key to preventing aches and pains. Common pains that happen due to improper ergonomics include: back, shoulder, and neck pain, headaches, eye fatigue and strain, spinal curvature, poor circulation, contact stress, swelling and numbness of the legs and tingling of the arms, hands and fingers.

While it isn’t always easy to avoid improper ergonomic behavior, there are ways to help ease the pains. Here are some solutions to the most common pains you may have caused by your work environment:

Follow us on Facebook and Twitter for more tips and solutions to everyday discomforts or visit your local Relax The Back store to get further assistance on products that can help relieve pains.

Get Moving

Movement is key for well-being, but due in part to rapidly changing technologies and lifestyles, we have effectively removed movement from the daily routine. Many popular publications claim that sitting “is the new smoking,” “reduces your lifespan” and “causes cancer.” As an ergonomist, I receive many questions about incorporating movement into the workday that revolve around this negative reaction to sitting. My approach has always been to recommend movement. Sitting all day might be bad, but prolonged standing is not the answer either.

Let’s look at the facts: the typical American spends 95% of the workday sitting. Sitting in static postures for extended periods of time is hard on the body. Such sitting elevates spinal disc pressure, increases muscle loading in the back, neck and shoulders and lowers the demands on the circulatory system, which can impact heart activity, blood flow and fatigue. In fact, sitting for just one hour can result in a 90% decline in production of enzymes that are responsible for burning fat.

But switching to a permanently standing workstation may not be the best solution either. Prolonged standing can be more tiring and requires about 20% more energy. It can cause pooling in the lower legs and has been linked to foot pain, varicose veins and static muscle fatigue in the lower body. The solution is movement, not one posture or the other.

There is increasing evidence that varying posture throughout the day has significant health benefits. Allowing the body to undergo postural changes improves circulation, keeps the spine nourished and minimizes unnecessary static muscle fatigue. There are many ways to achieve postural changes and integrate more spontaneous movement into your day. If you are at a permanently seated workstation, try unlocking the backrest of your chair, adjust the tension to support gentle movement in your upper body when you lean back and look for opportunities to take “micro breaks” to stand up, stretch or take a walk.

To integrate more movement into your day, you can try a height-adjustable table. These workstations allow for the greatest amount of postural variation and have been shown to significantly reduce discomfort and health risks. A 2011 study in conjunction with the CDC found that implementing dedicated height-adjustable workstations and encouraging employees to stand for just one hour per day resulted in a 54% reduction in upper back and neck pain, and a 71% increase in focus. A 2009 Mayo Clinic study found that it was possible to burn an additional 340 calories per day by spending two hours standing. If you’re considering a height-adjustable workstation, think about the types of technology that are available, their energy requirements, the table’s ease of use and the intended use of the table.

No matter what your workstation setup is—seated, sit-stand or standing—the key to optimal health and performance is providing support for the body in neutral, healthy postures and integrating spontaneous movement throughout the day.

Maintaining Healthy Motion in the Office

Modern office work consists primarily of static tasks: computer operation, reading, talking on the phone, or sitting in meetings. Ergonomic research has alerted us to the fact that our bodies thrive on motion, and that maintaining fixed positions for long periods of time will degrade our health.  There are excellent suggestions for modifying our office routines to incorporate more motion, such as taking brief movement breaks, working from a standing position, or just remembering to change our posture more often.  Is there any other type of movement that we can do without being distracted from our computer and desk work?

Fortunately there is, and you’re sitting on the answer.  When we sit down, we immobilize the largest and most powerful muscles in our body.  The muscles of the pelvis and thigh are designed for the constant work of moving and supporting the body’s weight, they aren’t meant to be cushions!  When these muscles are forced to remain inactive for long periods of time, they stop burning calories and accumulate waste products due to decreased circulation.  Since most of us can walk and chew gum at the same, it makes sense to allow our legs a greater range of motion while we are sitting.  This is the principle behind the Core-flex seating technology, to allow the natural alternating motion of the legs to be continued while we are sitting.

Research on postural sway shows that when we stand still, the body maintains a constant transfer of weight from side to side 2-3 times per minute (Duarte et al, 2011).  This is not surprising when we remember that walking is the most natural motion (and the best exercise) for the human body.  The alternation of weight from one leg to the other is also crucial for spinal health, as the tilting pelvis flexes the spine and activates core musculature.  The natural motion of the Core-flex seat activates the majority of the muscles in the legs and pelvis, but in a voluntary non-distracting manner.  If you can walk and talk on the phone at the same time, then you can work on your computer while maintaining intermittent motion in your legs and core.  These movements stimulate your metabolism, and can boost your mental and physiological performance all day long.

 

Steve Pearse is the inventor of the Core-flex seating technology, which is based on the principle that a healthy lifestyle requires movement throughout the day.  His background includes engineering, furniture design, fitness and recreation

 

 

 

Duarte, M., Freitas, S. M. S. F., & Zatsiorsky, V. (2011). Control of equilibrium in humans—Sway over sway. Motor control.  Oxford University Press, Oxford, 219-242.

Tips From The Experts: Dr. Talli van Sunder

Sometimes we need a little help with ways we can stay productive and comfortable in a work environment whether that is at home or in the office. At Relax The Back, we realize the importance of movement throughout the day and want to help you have a more productive workday. We will be highlighting a number of individuals in different fields who have insightful tips and tricks to encourage you to move throughout the day to increase productivity, energy, and overall health.

Dr. Talli van Sunder is a physical therapist by trade and a health fanatic by passion. She is a 2008 & 2009 Podcast Award Finalist, a blogger, a wife and a mother. She created beinghealthy.tv to help others achieve better health and to share the lessons she’s learned over the years on staying healthy with a busy schedule.

Talli highlights her tips on how to maximize workplace productivity & comfort:

You can follow her on Twitter and Facebook for more tips and inspiration and catch her podcasts at beinghealthy.tv.

Ergonomic Workstations: Office Lighting Habits

A vital part of the ergonomic workstation is proper lighting placement and the correct level of illumination. A bright and adjustable light can help ease eye fatigue, neck strain, and headaches in the office.

A majority of offices were not designed for computer use and lighting of the past was made for 20-40 degrees of horizontal viewing rather than the 10-25 degrees of monitor viewing we need now. Desk lamps incorrectly placed and windows behind computers can cause glare. Bright lights shining on screens can “wash out” images, which can cause you to strain your eyes to make out the objects on the screen. Having a high contrast between light and dark areas around your workstation can also cause headaches and eye fatigue.
Follow these tips to avoid unnecessary strain and pain:

  • Use adjustable lighting to illuminate your keyboard and paperwork.
  • When doing paperwork, use spot lighting to increase the brightness and reduce eyestrain and headaches.
  • Take into consideration all glare sources – windows, overhead lighting, reflection off of glass, etc.
  • Place computers at a right angle to any window.
  • Utilize lamp shades and glare shields to redirect light away from your eyes.
  • Never place lights directly behind a computer monitor.
  • Use blinds or drapes to eliminate bright outside light.

For more information on ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location.

5 Pillars of Ergonomics

Ergonomics is the foundation for all of our back and neck pain solutions here at Relax The Back. Accordingly, it’s important to understand the 5 pillars of ergonomics. Read on to find out more about these fundamentals so you too can understand how ergonomics leads to maximized comfort and performance.

  • Pillar 1: Posture is dictated by what you do (and see)
    • Posture will follow what you are doing and seeing. For example, tablets and smartphones are smaller devices so there will be a change in physical body alignment, such as curved shoulders or straining your neck forward, to meet the screen. This can lead to increased neck pain.
  • Pillar 2: Movement is absolutely necessary – Intuitive Engagement
    • We know the importance of movement however the problem is we don’t do it.
    • Stand Up Desks, rocking footrests and chairs that move with you intuitively allow you to engage in movement throughout your day.
  • Pillar 3: No one-size fits all
    • Anthrometrics is the measure of man – no one is built the same.
    • All ergonomic products are made to fit the 5th – 95th percentile of consumers, but no one is built the same and they do not do the same things.
    • Everyone has a different body type and a different way of doing things – it’s important to find what works for you.
  • Pillar 4: Education is key
    • Without education and reinforcement, we simply forget.
    • A person may not know how to readjust a chair’s alignment after somebody else has used it.
    • We need ergonomic reminders.
  • Pillar 5: Neutral posture is the template (and the priority)
    • No matter what body part we are talking about, in regards to pain and health problems, the solution is to get your body back to a neutral posture position which allows for the least strain on you body.

Visit your local Relax The Back store location for an in-store ergonomic assessment or follow us on Facebook and Twitter for more information.

Visual Guide to Office Ergonomics

A comfortable workspace can make a big difference in your physical health, productivity, stress level and energy throughout the day.  If most of your work takes place at a desk, you are likely to suffer from pains and strains, loss of productivity and loss of alertness.

With proper office ergonomics you can avoid these pains and strains and stay comfortable at work.  From proper chair height to monitor angles, follow this visual guide to office ergonomics and be on your way to a happier, healthier workspace.

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.

 

‘Sit, Stand, Move’ Facebook Giveaway

The warm summer months may be approaching but instead of having a summer break and being active outside, a majority of Americans will spend their days at their desk jobs in the office. We are sitting down more than ever before in history and the consequences of this are not pretty. Not only does sitting increase your risk of death, diabetes and cardiovascular disease, it also causes muscle pains, strains and fatigue. Whether you are obese or an active person who works out regularly, sitting for long periods of time is bad for your health.

Relax The Back believes everyone deserves a comfortable office and should never have to work in pain. To highlight the importance of movement and ergonomic workspaces as a whole, over the next 8 weeks we will be giving away 8 office products to help transform your work environment into a happy, healthy workstation. Head over to our Facebook page today and enter for a chance to win one of the following products:

We challenge you to incorporate movement into your everyday routine. It can be as simple as taking the long way to the restroom, walking over to your colleague to speak with them in person instead of sending an email or taking the stairs instead of the elevator. Frequent movement throughout the day is the key to a productive, healthy and pain-free workday.

Ergonomic Workstations: Office Monitor Habits

Monitor position is key when it comes to an ergonomic workstation. While many of these positions can happen, the ergonomically friendly position is ‘The Incline’.

Working at a computer for long hours at a time can often lead to some rather interesting monitor positions. While they may seem to work in the moment, some positions can cause eyestrain, eye fatigue, muscle pain and stress on the torso.

Follow this ergonomic guide to avoid unnecessary strain and pain:

  • Viewing distance should be 20-40 inches.
  • Center of the monitor should be 10-25 degrees below horizontal eye level. Raisers such as the iLevel Laptop Raiser make this an easy transition.
  • Monitor should be able to tilt from 5 degrees backward to 15 degrees forward to help eliminate glare.
  • Source documents should be at the same distance and height as the monitor
  • Monitor should be directly in front of the user and never more than 35 degrees of axis.
  • Top of monitor to keyboard should never be greater than a 60-degree angel.
  • Use a monitor arm such as the Humanscale Monitor Arm to reduce neck and upper back pain.

For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back location to receive a custom adjustment of the proper angles for your monitor.