This page was last updated: August 11, 2009
Correct Ergonomics & Massage for Pain Prevention - Tips


As Thomas Edison said it "An ounce of prevention is worth a pound of cure..."

With a little effort you can apply simple ergonomic solutions to greatly reduce physical stress & strain while improving your comfort and ability to work effectively.

While therapeutic massage alone may help soothe and repair the pain caused by stress, strain, and repetitive over use, combining correct ergonomics with regular therapeutic massage may actually prevent you from ever developing some very common conditions such as tendonitis, bursitis, neck, shoulder and back soreness and stiffness.

It is important to note that even with all the ergonomic comforts one can contrive, your life's stress may be more than enough to cause you physical pain, thus this emphasis upon good posture and ergonomics is even more crucial.

Your musculoskeletal system is made up of many bones, joints, muscles, tendons, and ligaments. The musculoskeletal system is largely shaped and influenced by our daily physical habits. Moreover, emotions and mental stress greatly affect the overall sense of well being we have within our bodies.  Maintaining good posture and correct ergonomics may prove to be a good foundation for reducing typical emotional and mental stress, a little bit every day.



How massage may help

Our muscles and tendons provide movement and function while our ligaments provide the deepest level of support and stability to each joint. Under the best of conditions muscle fibers fatigue from long term use while tendons strain to anchor the muscles to the bones.

As muscle tissue is exhausted, excessive strain is then transferred to those "deepest level stabilizers" - the ligaments. This process over prolonged hours of each work day causes the accumulation of metabolic/cellular waist and the need for daily repair at the cellular level. Tight muscles reduce blood flow eventually causing pain, inflammation and further deterioration. Poor ergonomics and posture will only serve to compound any problems that might otherwise be manageable.

Massage, when applied properly, will improve blood flow and will reduce unnecessary hyper tone in the muscles. This may help enable the body to reestablish correct muscle balance.  While nutrients and toxic cellular waist are exchanged, your body can relax and restore each and every cell.

Hence we offer you with both massage and correct ergonomics recommendations. Although each persons specific needs are unique and may need closer attention, below are some general correct ergonomics tips and suggestions that may make a tremendous difference.



ARRANGE YOUR OFFICE ERGONOMICALLY!
It is up to you to  set up your workstation to meet your own personal needs. This reduces chances of musculoskeletal injuries while being more efficient and most importantly, comfortable. 

  • Your chair is the most important furniture in your office. 
Be sure it has an adjustable seat height, back, and arm rests, and a base with five wheels for easy movement without tipping. Lumbar support for your back feels good and reduces back strain. When you sit in your chair, your feet should rest flat on the floor, and your thighs should be parallel to the floor. The edge of your chair should be soft and should not touch the backs of your knees. Arm rests should be at the right height so you can use them without slouching or having your shoulders either hunched up or drooping down.

  • Your desk should be adjusted for your height (so your knees fit comfortably in the knee hole) and large enough to accommodate your work area.
Arrange your desk so the items you need most often are within easy reach so you don't have to bend or twist. Your keyboard tray should be big enough to hold your keyboard and mouse. A footrest can help support your legs and reduce low back strain. 

  • The footrest raises your knee height and flexes your feet, reducing strain.

  • Your computer monitor should be directly in front of you.
The height should be adjustable, with the top of the screen at about your eye level.

  • Computer mouse controls come in many varieties.
A trackball conforms to your grip and relaxes your wrist, which helps reduce strain the repetitive motions of a standard computer mouse. A touchpad requires hand and finger movement and exercise which also reduce repetitive motion stress. A wireless optical mouse can be used almost anywhere you need to place your hand.

  • Place your mouse on the keyboard tray close to the keyboard to eliminate excessive reaching.

  • Contoured or curved keyboards are designed to help reduce strain in the hands, wrists, and shoulders.

  • Wrist pads (also called wrist supports or wrist rests), a strip of gel or foam usually placed in front of the keyboard, help support the arms and reduce strain during breaks from typing.

  • If you use a wrist pad, it's best to rest your palm or the heel of your hand on the support, rather than your wrist.

  • You may want to alternate between resting your wrists on the pads and raising them up.

  • When you type or use your mouse, try raising your forearms a little so your wrists are in a neutral position and your arms and hands can move freely.

  • If you have arm rests on your chair, you may be able to adjust them so your forearms are parallel to the floor.



GOOD POSTURE will also help prevent musculoskeletal injuries.

  • Stand tall, maintaining the natural curves in your back.
Slouching increases stress on your back and can also make you feel less energetic. If you stand for long periods, try putting one foot up on a low stool periodically to change your position.

  • Bring reading material up to you, rather than leaning over a low desk.

  • Use good sitting posture.
Relax your shoulders, keep your feet flat on the floor. Avoid leaning close to tasks on your desk. Keep you head over your hips.

  • Turn your whole body to your task instead of twisting.



SAFE LIFTING

  • Keep the object you want to lift close to you.

  • Bend your knees and keep your back straight as you grasp the object, then straighten your knees to lift it up.

  • Don't try to lift something by yourself that is too heavy, too awkward to carry, or that will not allow you to see where you are walking.

  • Try a "golfer's lift" for very light objects such as a pen or piece of paper.
Bend one knee slightly and allow your other leg to come off the floor behind you as you bend over. Hold on to a desk or stable chair for support.



OFFICE SAFETY is a part of good ergonomics and can prevent injuries.

  • Keep walkways clear of cords, clutter, and spills.

  • Close drawers completely after you use them.

  • Use stepladders instead of chairs to reach high objects.

  • Report any hazards such as loose carpeting or burned-out lights.

  • Wear shoes appropriate to your job and environment.
Closed-toe shoes, rubber soles, and low heels are safe choices.


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