Hot Tip

Healthy Employees Create a Healthy Bottom Line

By Zoe Robinette

HEAL THAT 'PAIN IN THE NECK'

In the workplace, habitually forward head and rounded shoulder postures can overload the ligaments and joints, and give way to neck pain and headaches. If you find yourself continually rubbing the back of your neck and shoulder, or if you have experienced headaches that are not related to any other medical issue, here are some corrections you can try:

- Ensure that the top of the monitor screen is at eye level.
- Use an adjustable document holder.
- Adjust chair height and lighting.
- Control screen glare.
- Use a telephone headset or speakerphone.
- Alternate work tasks. Deliver a message
in person instead of sending an e-mail or telephone call across the office.
- Change postures at least once an hour.
- Keep the computer's mouse close to the body. With the elbow bent, make a semi- circle on the work surface. Do not chase the mouse with full shoulder extension.
- Lower the monitor if you wear bifocals.

THE THREE-MINUTE DRILL

Do three sets of three neck exercises three times a day - at morning, lunch, and afternoon breaks.

- Rotate left and right, and hold each posture for 10 to 15 seconds.
- Do lateral cervical flexion (side bends) on right and left sides, holding each for 10 to 15 seconds.
- Shrug your shoulders slowly, up, back and down.

This Hot Tip is intended for use as a resource to reduce ergonomic and MSD risks. A comprehensive ergonomic evaluation and/or medical evaluation should be conducted if you experience prolonged or severe signs and symptoms of a musculoskeletal disorder. Zoe Robinette, M.A., CSHE, is a fitness promotion/injury prevention specialist with over 20 years in the industry. For more information, visit studioa.biz and e-mail zoe@studioa.biz.

May 2007 Builder Architect Edition Issue

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