Over time I have become more aware with my posture and how I am working. I share a desk and chair with Lee now that I work from home, but the set up doesn’t work well for me. I am significantly shorter and therefore I need things to be positioned differently. I also have a monthly sports massage as otherwise I feel pain in the neck and lower back. My eldest daughter is the same due to studying and being scrunched over a desk to work.
Many of us would benefit from working in a better, more economical position and for those with joint issues like hypermobility it can have a really positive impact if you have the right equipment. I have been reading research recently about standing up to work as it is better for your body. Repetitive Strain Injury normally affects parts of the upper body, such as the forearm, elbow, wrist, hands, shoulders and neck. RSI is usually caused by activity repeated over a long period of time. It often occurs in people who work with computers either typing, using a mouse or talking on the phone at an awkward angle. The NHS Livewell campaign aims to help workers reduce the symptoms of RSI and SPEEDLINKS business essentials products are designed to improve posture, reduce RSI and ensure you can work more comfortably from your desk. We are aware of this as my daughter has unstable wrists and resorts to wearing splints when in pain.
Top Tips to improve your workplace:
- Laptop Lift: If you use a laptop for work this can cause strain to your wrist and eyes. Consider a laptop raiser, peripheral keyboard and mouse. A docking station or hub will also assist with cable management and the ability to access a larger display screen which can prevent visual strain.
- Screen Height: Ensure your screen is positioned at the appropriate height and angle for your stature and line of sight. Ideally the top 1/3rd of the screen should be positioned at your eye level and be an arm’s length distance away. The screen should ideally be tilted backwards a small amount to optimise visibility.
- Move Regularly: Set a reminder to regularly change posture, stand and / or even walk when working for extended durations in a seated position. Changing posture regularly reduces the risk of musculoskeletal, psychological and visual issues.
- Sit Pretty: It’s vital your chair has adequate adjustability to support you while working. Any chair used for work should have a minimum of 5 castors, a swivel base and adjustability for seat height and backrest height and tilt. Each day take a couple of minutes to adjust the chair for your stature and work environment.
- No Slumping: Reduce spinal compression in an upright position by engaging your core and shoulder stabilising muscles. These muscles work statically to reduce spinal compression and load on the shoulder and upper limb.
- Eyes Wide Open: Avoid viewing your screen for extended durations. Try regularly focussing on distal points and even intermittently increase blinking frequency which prevents visual strain. Adjust character size, brightness and contrast of the screen to ensure you can view the screen without visual strain.
- Lights On: Check the lighting is adequate for your work environment. You should be able to easily view the screen. There should be no significant glare or reflections.
- Desktop Tidy: Keep frequently accessed items within easy reach. Frequently used items such as the keyboard and mouse need to be close enough to use without stretching or straining muscles.
Speedlink have a range of business products that make life easier and will keep workers and students healthier. They sent us a mouse to use and see if it feels better. We have found that our wrists do not get a fatigued or achy when using this clever design.
Speedlink have also provided the following Mouse to giveaway.
DESCANO Ergonomic Vertical Mouse SRP £37.99 Amazon
This stunning mouse promotes a healthier way of working and helps prevent your wrist from getting tired. Thanks to the vertical shape your wrist rests on the desktop and always stays in a relaxed position even when making repetitive movements. Once you get used to the mouse, you will notice a more comfortable way to work. SRP £37.99 from Amazon
215 Responses
Make sure you hold a good posture when sitting at a desk and take regular breaks from using a computer. If you can, get a bit if fresh air too as it will help to keep you alert. Get regular eye checks too.
Take regular breaks away from computer screens 🙂
by drinking lots of water
I work from home a lot so make sure I have plenty of breaks from the screen to save my vision.
Do some light stretches regularly and try and sit up properly.
I find getting up regularly to make cups of tea helps if you want to move regularly!!
i try and take regular breaks from the computer
Have a break every so often to give eyes a rest from the computer and stretch my legs
Drink plenty of water and take regular breaks.
Drink to keep hydrated and stop headaches and eye strain from long periods xx
eat fruit at lunch rather than fatty foods x
By eating fruit x
Regular breaks from the pc. Look into the distance occasionally and blink often to rest eyes.
Your first tweet link didn’t work for me. I used the one at the top of the page to check if I was following you. Hope that was the right one.
Walk upstairs rather than take the lift
I try to take regular ‘mini’ breaks. So I might just stand up for a moment, stretch out or just take a moment’s peace. They break up the day and does seem to be beneficial to my health.
I am a nurse and am on my feet all day at work and always walk well over my 10,000 steps in a 12 hour shift. The most important thing is trying to stay hydrated and planning my meals to ensure I don’t snack on all the yummy things people kindly bring in for us
relax
If I’m at a desk for too long I will do leg raises. Some days I’ll wear small ankle weights for added resistance and burn when taking the stairs. I had RSI when I was a typist so now I’m also cautious about my posture at the computer and use ergonomically friendly peripherals. This mouse looks much better than my current one, I must admit!
To be honest, I don’t worry about it too much! I make sure I take regular breaks from the screen of course, and try to keep my legs moving about as much as I can, but I’ve never given my wrists much thought. Maybe I should 🙂
take my lunch rather than buying from a bakery everyday and making sure I walk around regularly
I walk to work and always have a glass of water on my desk for drinking throughout the day. Oh and ALWAYS have a PROPER lunchbreak!
I don’t
By sharing healthy snacks like nuts and fruit and all making sure we drink water xx
Pack a healthy lunch and take regular breaks. Get outside at lunchtime too.
Regularly taking eye breaks and walking away from the screen to stretch the legs, grab a water etc
Walking to see colleagues instead of emailing them!
We have a water machine which encourages us to drink more and my HQ is set in the woodland which means its nice to go for a walk on our breaks
By not having sugar in my coffee
Drink plenty of water and take regular breaks.
I have a height adjustable desk, so I can sit some of the time and stand some of the time.
I go out the office for a walk at lunchtime.
i use wristrests on my keyboard and mouse!
Love to go for a walk when I can
I move about as much as possible and eat healthy snacks
I alway clean the area daily and take regular breakes away from the compuer screen. I’ve also installed f.lux which simulates day and night lighting on my pc.
I make sure I take a break from my computer screen every hour and take a short walk outside
Take the stairs instead of the lift.
Have water to drink whilst working.
Don’t go to the pub at lunchtime!
Take regular breaks from the computer. Try not to eat lunch at the desk – take a walk whenever possible at lunchtime. Regular hand washing is good too as office equipment harbours germs.
Drinking plenty of water
Keep the desk tidy, avoid clutter and take regular breaks from the screen !!
Be kind to your posture and stand up every now and then and when sat back down do a few sitdown excercises.
make sure I get up to walk about every so often Also make sure my chair is adjusted correctly!
I take regular breaks away from the computer, use the stairs and I drink lots of water and take fruit with me to snack on
I drink a lot of water during the day, keeping me hydrated and alert. I also do leg exercises at my desk and also always take the stairs. I make sure I have a fairly healthy packed lunch too.
i have a proper desktop set up as carpal tunnel started in my wrists
I don’t
By eating healthy snacks.
Get up from my desk a regular intervals and move around
I have a special chair for shorter people and a timer to remind me to take regular breaks
i do alot of walking in my job x
Make sure you get outside at lunchtime.
I have my regular foot and ankle exercises whilst sitting at the desk, and plenty of fresh water x
I make sure that I have regular breaks and move about so I am not just sitting in one position for 8 hours a day!
I always have a bottle of water on my desk and healthy snacks in my drawer for snacking 🙂
I work from home and just make sure I take regular breaks from the screen and stretch my legs.
regular breaks for drinks ( which then lead to regular breaks for the toilet! )
Now I’ve got an AppleWatch I’m really aware that I was sitting at my desk four hours at a time without moving, so now I make more of an effort to get up throughout the day!
I stay away from the endless tubs of biscuits that are always there!! xx
I don’t work anymore but I do try and get as much excercise as I can, I have cut out sugar in everything
Keep dried fruits or washed fruits and nuts to nibble on
i use my fitbit to make sure i do my 10k steps everyday
Get up and walk around, go outside and get some fresh air.
I try to take regular breaks where I stand up and have a quick walk around
By eating healthy snacks and staying away from biscuits!
Eating salad at lunchtime.
Take a walk whenever possible and try to eat healthily 🙂
Try and stand while I’m working
Get up and move to get a glass of water every 30 mins.
I work from home, so I can take breaks often. That helps 🙂
I use a saddle seat to keep good posture, and stretch regularly
I have to remind myself to get up out of my chair and move around as often as possible!
I make sure to take my eyes off the screen and I go for a walk at lunch time to relax and get fresh air
I use the stairs instead of the lift…
Running to & from places normally lol
By making sure that I bring a healthy packed lunch and a refillable water bottle every day
By drinking plenty of water and having a healthy lunch
The position of chair, keyboard and monitor is vital. I also take lots of breaks from the screen and stretch regularly.
Make sure I drink water regularly, and take frequent breaks from the computer screen
get up and have a walk around as much as possible
ive quit drinking coffee and only drink water at work now
Walk up stairs instead of using lifts. Walk over to acolleagues room/desk rather tham telephoning or emailing. Try to go for a walk at lunchtime. Don’t eat too much or drink too much coffee.
I use the stairs instead of the lift, and I go for a short walk at lunchtime.
Lots of water and walking around
Use the stairs – running up when possible – rather than the lift.
I work from home so I often get up for a wander
I go for a walk at lunchtime, I make sure I sit properly at my desk and I take decent lunches to work rather than buying rubbish
Sit properly at the desk and take breaks from looking at the computer screen,
I always get out for a walk for half an hour at lunch – fresh air and some exercise whatever the weather!
Healthy snacks and stretching
I take the steps to the second floor where our office is instead of the lift. Great exercise 4-5 times a day.
i cycle to work and back! 5 miles each way!
I too look after my posture and stretch myself regularly.
If I was completely honest I don’t think about health when at work. I know I should keep my desk tidy and try and move about, but I am not very good at doing it. I never miss a meal unlike others I know, as I could not go a day with out eating. I think less stress at work would be good, someone giving me a foot massage under the table would be nice. The one thing I used to do, but can;t do in my current office is roll myself up in an old curtain under the desk and have half an hour sleep. I think if we were allowed to have a nap during the day it would be great.
I cycle to work and back
I bring my lunch with me so as not to be tempted to go for unhealthy food
EATING FRUIT DRINKING WATER AND MOVING ABOUT ALOT I.E TAKING THE STAIRS INSTEAD OF THE LIFT
taking regular breaks
keep mobile and stretch shoulders, neck muscles regularly. It does make a difference.
Drink lots of water to stay hydrated
I drink plenty of water and take a five minute screen break every hour either to have a quick walk around or just clear my head and rest my eyes.
Drink lots of water and take regular breaks to stretch my legs and have a walk around the office
I get up and walk about as often as possible
Drinking lots of water
I go for a walk every lunchtime. Even if its raining 😉
After a couple of days of back and calf ache, I’ve really got attached to the standing desk approach, so far it seems to keep my attention sharper and has helped my posture a lot.
Program in regular breaks and time away from desks and work stations. It revitalises you.
relax in my chair
I try to work at home as much as possible – no driving 30 miles to the office or commuting 80 mins while carrying a heavy bag. Plus, at home I can use a proper ergonomic keyboard with my screen at the right height. In the office we end up using our laptop keyboards which aren’t ideal, plus laptop screens which are too low as our employer is one of those companies who has decided to save money by not letting us have our own desks. So we squash in, on chairs borrowed from meeting rooms which can’t be height-adjusted. I’m sure it’s a timebomb for physical issues in a few years time…..
Lots of leg stretches and arm stretches and get up,away from my desk to get cups of water. Don’t keep a bottle in your desk get up and get cups of water
I use arm rests on my chair and have something under my feet. Ergonomic mice are excellent if you a computer all day.
I make sure I get up and away from my desk regularly.
Comfortable chair.healthy snacks and regular breaks
I have a little wander around every 20 minutes or so
I always take the stairs to stay healthy
I try and take breaks away from the computer
Take the stairs instead of the lift
drinking lots of water
never use the lift and go for a walk during the lunch break
I try to drink water only, And stay away from the vending machine!
Lots and lots of stretching is essential for me or I’d sieze up entirely 😉
Get up and move about regularly
do bum clenches to tone lol
I drink lots of water
I would have a good posture and every so often I would get up and move around xx
Regular exercises at work. And at home.
use the stairs not the lifts and drink lots of water 😀
I try and go for breaks every couple hours and walk around the building
go for walks at lunch time
Just try to avoid the biscuit tin by bringing my own green smoothie and fruit in, but apart from that I don’t do anything to improve my physical health at work- I do cycle there and back.
Have regular walks around, doesn’t have to be long just enough to give the legs and back a good stretch
Use an app to remind me to take a break every hour
breaks, fresh air by window
Move when possible
I don’t! 🙂
drink lots of water and take regular breaks from the screen
I try to take a 5 minute break every hour to walk around and stretch out.
Make sure I’m not getting bored and just eating through boredom, and also taking regular breaks so I’m not sat down at a screen for too long!
try walking around
Drink water and take a break
have my computer screen at the correct height
Walking around chatting to all the other women all day seems to work wonders, works for girls and guys 🙂
Staying fit is easy for me at work as I do manual work, lifting weights, walking for miles and going up and down stairs. So I don’t need a gym..
Going to work on foot and also working on the last floor helps, as I completely boycott the elevator and go and get all the mail for my colleague every day.
Drinking plenty of water!
Quite difficult but I do try to do some walking in an attempt to keep fit
By never skipping my breaks and drinking lots of water.
I take regular breaks from my computer screen to avoid eye strain.
Yoga Breaks
By drinking lots of water and taking healthy snacks / fruit!
Avoiding the chip shop across the road
by taking regular breaks
taking coffee breaks regurally
Plenty of breaks and walking about. Plus I go outside for a couple of minutes every hour
I stay healthy by making sure I eat well before I go into work, move around at least once an hour when there and drinking a LOT of water, especially when sitting at a computer.
Drink plenty of water and take regular breaks
I have positioned my desk at home facing the window which looks out onto the garden and the bird feeders so every so often i just relax my eyes and watch the birds.
eat plenty of fruit
take regular breaks from the computer screen
I walk away and do a power pose with my arms held high, it helps to distress me and then I do the wonder woman pose which always makes me giggle.
I’ve se tit up correctly so everything is within reach & easily accesssible
Sit on a really supporting chair & also move around as much as possible.
Keep a good posture and drink plenty of water sorry that’s two tips but I couldn’t decide which was most important lol xx
Use my breaks to walk, stay hydrated
Open a window and let the fresh air in.
always go for a good long walk on lunch break
regular break
always go for a walk on your breaks
always go for quick walks at break times drink lots water take lunch with you to work know what you eat
I use the stairs instead of the lifts…
I work upstairs so I walk downstairs regularly to have a glass of water.
Lots of water and healthy snacks and involvement with the team around you to keep morale high
I walk to work (my dodgy hip allowing), try to take regular breaks, have good posture when using the computer and follow all manual handling instructions
I have a drink and snack nearby
i am a cleaner so i normally just running around but drink plenty of water and try to have breakfast before if i can
Make good choices for breakfast and lunch and make sure to stay hydrated – and don’t get too stressed out!
have a good breakfast before you go to work, take a break off the computer and have a drink to prevent eyestrain and sit in the chair properly
Use the stairs ONLY. Elevator an option not taken.
Use the firms gym.
Drink lots of water and try and sit properly to help my posture 🙂
Having a healthy lunch
Go for a walk at lunchtime
I use a foot rest and I try to take regular breaks. Working at the computer all day can cause a lot of problems!
Get some natural daylight during your breaks
Drinking water to stay hydrated.
By taking regular breaks and not straining at the monitor for too long!
Occasionally have a drink and a break from the computer
take regular breaks and use the stairs instead of the lift x
Keep hydrated with lots of water and take my own lunches – usually salads!
I get out for a walk at lunchtime whenever the weather is kind
By going for a walk on lunch break and snacking on nuts throughout the day to stop me eating chocolate and crisps
Make sure I get some fresh air and exercise and most days I go and walk around the block on my lunchbreak and I take a healthy lunch with me rather than buy unplanned
i walk alot , i take a banana to work with me keeps me going till lunch
my fitness trackers keep me going with incentives via bounts and vitality it really keeps me going
Drink pleanty of water and move about to stretch my legs
i always go for a walk to the furthest shop at dinnertime
I drink loads of water and try to keep up with 4 year olds on the classroom all day!
Take regular breaks away from computer screen
I work from home two days a week and try to walk around the garden when I take calls
Drink lots of water and try to take regular breaks from screens
I’m on my feet all day as a teacher – I get my daily steps in!
I make sure I have a comfortable chair but ensure that I do not sit in it for extended periods of time. I also very which hand I use to work my mouse so that I balance out the strain.
always take fruit <3
Go for a walk on my lunch and breaks
try and take regular breaks and drink plenty of water
I like to alternate between standing, sitting and walking around to help myself stay healthy! 🙂
lunch time walks
A decent chair is so important
I try drinking plenty of water and try walk around as often as possible
Drink a lot of water and get up to talk to people a lot
I sit on a Swiss Ball at my desk which improves my posture. I have a jug of water to hand always. I make sure I get up from the computer at least once an hour
Try and remember to bend and stand correctly as very easy to slip into bad habits and end up with aching back
Getting out at lunch break for a brisk walk, whatever the weather 🙂
Aim to walk around every hour.
STAND UP AND WALK ROUND EACH HOUR.LOOK AT THE CEILING THE WALLS AND THE FLOOR