by Ridhima Narayan, DPT (Published online at TipTopics.com)

Do you suffer from stiff neck, Carpal Tunnel Syndrome, joint or muscle pain? If so, your office environment -- or how you function in it -- could be the culprit. The good news is that for many office-related physical conditions, a few simple ergonomic corrections could ease your pain. Let's take a head-to-toe look:

Keep your chin up. No, we're not talking about maintaining a positive attitude (although that can be important to your physical health as well). Actually we mean that you should keep your head and neck in proper alignment while you work. To achieve this, keep your eyes front, with your computer monitor aligned (see below) so you don't have to tilt your head up or down. If you use a copy holder, keep it at the same eye level, too. And don't cradle the phone by trapping it between your ear and your shoulder. Use a speakerphone or headset; it'll free your hands and save your neck from painful kinks.

Monitor your monitor. Your computer monitor should be approximately 18 to 30 inches from your eyes. Make sure your screen resolution and brightness are adjusted for eye comfort; if your vision prescription is up-to-date and you are having headaches, your monitor settings could be at fault...but in any case, if you have frequent headaches, consult with your doctor. Also keep your screen clean and keep glare to a minimum.

Don't slouch. Turns out your Dad was right! To minimize the potential for pain (joint stiffness, muscle pain, even headaches), sit up straight, with your chair at the proper height to keep your shoulders properly aligned. If you find yourself slouching over time, set a timer to remind you to periodically correct your posture.

Sit a spell... comfortably. Does your office chair remain comfortable throughout the day? Is it high-backed and adjustable? Does it have arms and offer good lumbar support? If not, you should consider an upgrade. A better quality chair can be well worth the cost if you find your back constantly aching due to improper seating. And don't forget your thighs; a good seating platform will offer firm support, but without sharp angles that can restrict blood flow.

Line up your limbs. Keep your arms next to your body while working at your computer, with your elbows at right angles and your palms down. To avoid improper alignment, make sure your keyboard is at a comfortable height and angle; too much wrist flex can cause compression that can lead to Carpal Tunnel Syndrome. Also, keep commonly used items, including your mouse, within comfortable and easy reach, and while "mousing", make sure your arm is supported.

Be a flatfoot. With your chair height properly positioned and your knees at or near a 90 degree angle, keep your feet flat on the floor or on an adjustable-angle foot rest. Too short to keep everything properly aligned? Place a phone book or other riser device on the floor so you can keep your feet flat. Also, make sure you have enough knee space for comfort.

Get up. Get moving. No matter how comfortable your work environment, it's always a good idea to get up periodically, take a break and stretch. Try to get up at least every hour and stretch out any stiffness. Stretch your neck and hamstrings at least every two hours. And here's an easy exercise to stretch your wrist flexors: simply push against the palm, then the top, of the opposite hand. Hold for 30 seconds and repeat 3 times.

The Bottom Line

To learn more about these tips and how your work environment can affect your health, give us a call or visit www.indypt.com. If you believe your workspace is properly set up and you are still experiencing discomfort, check with your doctor or give us a call. We'll be glad to discuss your situation.

Ridhima Narayan graduated from Daemen College in Buffalo, New York with a B.S. in Physical Therapy and minor in Biology, then graduated from the Loma Linda (California) University School of Allied Heath with a Masters degree and Doctorate in Physical Therapy. Her primary scope of practice has always been in an outpatient orthopedic setting with a focus on Aquatic Therapy. Ridhima has also completed extensive continuing education course work in specialized areas of treatment.

She is a member of APTA, the Avon Chamber of Commerce, and Rainmakers.

With husband Gaurav -- an independent IT consultant -- Ridhima has a daughter named Maahi.

When not providing patient care, Ridhima likes to shop, go to the gym, and spend time with friends and family.

To learn more, contact Indy Physical Therapy at:

Indy Physical Therapy
7950 N. Shadeland Ave. Suite #200
Indianapolis, IN 46250

(317) 849-3517 (office)
(317) 849-6397 (fax)