Office Ergonomics: How You Can Improve Your Health at Work

Those that work in a desk job know all too well the pain in the neck it can be, read ahead for some tips and tricks to alleviate those aches! 

Setting up Your Workspace:

A supportive chair that helps to keep your posture in check requires adjustability. Begin by setting the height so when you are sitting your feet can be flat on the floor. Adjust the armrests so that your elbows rest comfortably at your side. Find a chair that has 5 spokes in order to avoid tipping while wheeling. Lastly a padded breathable cushion to sit on makes your seat bones happy. 

Once you have your chair sorted sit in it at your desk, there should be room for your thighs to fit comfortably underneath. Have your monitor directly in front of you with the top of the screen level with your eyes and less than an arm’s length away. Place your keyboard at a height where your elbows are bent at 90 degrees and close to your sides, determine if you prefer the keyboard being flat versus tilted. Use a mouse that is able to move across the screen with little movement or force of the forearm. Have materials commonly used close by to avoid excessive waist movement. Utilize a headset or speakerphone to eliminate awkward positioning while multi-tasking. A document holder that holds paper level with your monitor so you can look left to right as opposed to up and down, which strains the eyes constantly refocusing.  

A space that is at a comfortable room temperature with no glare from artificial or natural light and relatively quiet to ease concentration.

Adding these simple tips to a day can make your office time more enjoyable and have a lasting impact on your over all health.

About the author ...

Laura has been an RMT for 10 years. She graduated in 2009 from Everest College and is a member in good standing with the CMTO. Laura has had a variety of experience ranging from Canadian Olympic athletes for sports massage to aromatherapy relaxation.

Is it Your Sciatica or Piriformis Syndrome?

Do you suffer from low back pain? Are you worried you’ve developed Sciatica? Perhaps it’s Piriformis syndrome!

The piriformis muscle is a muscle in your buttocks that helps with lateral rotation of the thigh (turning you toe out), Abduction (moving leg away from midline) and assists with stabilizing your hip in place

It originates from your sacrum (the upside-down triangle at the base of your spine) and inserts on your greater trochanter (top of thigh bone)

Things that can cause the piriformis to tighten include history of trauma to the area, repetitive, vigorous activity such as long-distance running, or prolonged sitting. When it is inflamed it can elicit pain when going up stairs or pressing on the area. It also causes pain to travel down the back of the leg in the hallmark “sciatica” pattern as it compresses the sciatic nerve which travels through the muscle. 

So when your concerned about a herniated disc, it may be actually a tight muscle causing you grief! If so, here’s some stretches to help those with piriformis syndrome, also its good to book an appointment with a bodyworker that can help relieve your symptoms, like a qualified RMT.

A good video on piriformis stretches can be found here

About the author ...

Laura has been an RMT for 10 years. She graduated in 2009 from Everest College and is a member in good standing with the CMTO. Laura has had a variety of experience ranging from Canadian Olympic athletes for sports massage to aromatherapy relaxation.