Bend Like a Barbie?

We’re always told to lift with our legs and not our back. Lifting with our legs helps lessen the strain on our back. However, lifting isn’t the only time we can work on minimizing the strain on our back. In our day-to-day lives, we need to be more aware of our body positioning. Just like Barbie, if we keep our backs straight and work on bending at the pelvis, we can improve our back pain.

In 2020, many people found themselves working from home. This comes with its own set of advantages and challenges. It might provide more flexibility for some people to create a more ergonomic work environment, but it could be more difficult for others if they don’t have the right supplies to create their ideal workstation set up.

It’s important to have a comfortable work setting. Whether you’re working from home or still in the office, you should be customizing your space to best fit your body and positioning. If you prefer standing, put together a taller workstation that allows for your screen to be at the same height as your eyes when you’re standing straight. The same goes for if you’re sitting. You want to be able to keep good posture while looking at your computer. Whether you choose to sit or stand, it’s important to move or adjust your positioning every 20 minutes. If you keep your body in one position longer than that, it starts to train your body to settle into that position.

According to Mayo Clinic, here are three things for you to adjust to make your work space a better fit for you and your body positioning: 

1. Chair: Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
2. Keyboard and mouse: Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard.
3. Monitor: Place the monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side.

Source:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
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Expanding a bit more regarding your choice of mouse, you may want to consider a vertical mouse. The vertical mouse is actually a relatively new design invented after suffering from  the constant discomfort caused by the traditional mouse. Referred to as the “handshake” design, it has been validated by a number of people who suffer from hand and wrist pain. and who have found great relief after switching over to this design. The handshake position is the neutral position for most people’s arm and hand at rest, which is also the most comfortable. There is no pronation of the forearm, and your shoulders are naturally rotated externally. A vertical mouse is ergonomically shaped to help the user maintain that handshake design while operating it. Instead of twisting your wrist so it’s parallel to the desk to operate a regular mouse, there is little to no twisting of the wrist required to grasp a vertical mouse. 

The 4 main benefits of using a vertical mouse include:

1. Keeps the forearm and wrist at a neutral rest position, which minimizes muscle use.
2. Avoids forearm and wrist pronation (rotating of the wrist counterclockwise) that compresses the median nerve and can lead to carpal tunnel syndrome.
3. Keeps the bulk of the underside of your wrist off the desk, further reducing pressure in that area.
4. Handshake position lets you operate the mouse with your forearm instead of wrist if you choose. Great for people with existing carpal tunnel syndrome or wrist strains.

Most importantly, always invest in yourself. Take the time to set yourself and your body up for success. You can easily prevent muscle strain by adjusting your workstation to be more ergonomic and fit the needs of your body.

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