At elevate Health & Performance™, we’re in the fitness and wellness business.

So, we always have clients and patients talking to us about aches and pains. Which we think may relate to how much time we spend indoors at home or the office. And much of that time we may be spending in front of our computers, tablets or phones.

Our fitness and wellness team have been helping corporate clients and individuals make little ergonomic adjustments to their routines.

These can make a big difference in how you feel. Then we thought: why not share them?

One great (but not so great looking) source of ergonomic tips is from The Cornell University Ergonomics Web.

Here are a few easy things that will help you avoid pain at your desk.

Back and Side Pain:

  • Adjust your chair so that you don’t have to reach up for the keyboard.
  • Adjust your chair so that you lean a bit away from the keyboard.
  • Center your monitor and keyboard in front of you.
  • And have the monitor positioned so you can look straight ahead.

Shoulder and Neck Pain:

  • See all of the above.
  • Position your chair’s arm rests to keep your elbows close to your body.
  • And where your arms can be relaxed as you type.

Leg Pain:

  • We suggest that you get up and move around every 20 minutes or so.
  • Have enough room to move your legs while you’re sitting.
  • Try a footrest to raise your legs. The different positions help avoid pain.

Wrist Pain:

  • When using a keyboard, place it at a level where you can type with your wrists flat.
  • Angle the keyboard a few degrees downward. This keeps your wrists level.
  • As always, centering your keyboard and monitor helps.

With tablets and phones, we encourage you to try to use them without hunching over. And we suggest a bigger font so that you can do this easily. Of course, for talking we love hands-free. You can keep that excellent posture and avoid straining your neck and shoulders.

If you’d like us to work with you on some more ergo tips. Just ask any of our fitness and wellness team. We’re glad to help you improve your habits.

Because, while we love treating people, we’re happier when you’re pain free.