Improve Health and Reduce Stress



Now let’s take a look at how we can improve your health by reducing the stress caused by sitting all day. First, let’s look at your back. Your back assumes its normal posture based on the shape of the spine. The spine normally has four curves in it. The bones of the spine are called vertebra. They are separated by spongy pads called discs. In between the vertebra exit the spinal nerves that control the function of every muscle and organ in the body.

Poor posture can alter the natural curves of your spine and cause damage to your discs and nerves. When sitting, it is important to maintain the normal curve of your spine, which creates good posture. A good chair will support the lower back, and help maintain the proper curves of the spine. A bad chair can be made into a good chair with a proper back rest. These can be purchased through different ergonomic stores such as a Chiropractor’s Office, a Orthopedic Supply Store or other Big Box Stores.

The next area to consider is the position of your legs. When sitting, your legs should always be slightly bent. This relieves pressure on the lower back. It also relaxes the back muscles and takes the pressure off of the nerves that go from the back, down the legs. The rules also apply to when you are driving. Your seat should be positioned so that your legs are slightly bent when your feet are on the pedals.

Now let’s take a look at your hands. The average typist types 60 words per minute for six hours a day. That is the equivalent of pressing 27 tons a day – with your fingers! Damage to your hands and wrists can also be caused by activities outside of the work environment, such as knitting, crocheting, baseball or bowling. Something as simple as resting your head on your hand while watching TV can cause over-extension of the wrist. Repetitive motions of the hand and wrist can result in a painful pinched nerve in the wrist, known as Carpal Tunnel Syndrome. These problems can be prevented by simple hand and wrist exercises done every two hours, which we will cover later.

Let us now look at ways to maintain good health for your neck and head. 



Having to look up or look down on a repetitive basis can cause your injury to your neck. This can cause disc and nerve damage, which can result in headaches, neck pain, shoulder pain and fatigue. 

Here are some very important rules to follow at work or at home:

• Use a shoulder phone rest or a headset to reduce this stress
• Reading materials should be placed at a 20 – 45 degree angle. A copy holder should be used to minimize strain at a typing work station.
• Try to keep all vital equipment and documents within arm’s reach. Constant leaning and reaching can add to physical stress on the body.
• If your job requires sitting for long periods of time, you should get up and move around for 5 minutes every hour. You can work while standing up and moving around you area.
• When you work at a computer all day, try to look out a window, or across the room for 10 seconds every 15 minutes. This will help reduce eye strain.

If you work at a computer or keyboard all day, the way your work area is set up may be affecting your health. Most work areas are built based on a standard that was designed to be “universal.” Unfortunately, not all of us fit that standard.

Here are some specifications that you can use to optimize your work area:

Stand facing your chair.

• Adjust the sitting surface so that it is just below the bottom of your kneecaps.
• When sitting, your thighs should be parallel with the floor.
• Arm rests on your chair should be set slightly below the level of your elbows while sitting upright, with your shoulders relaxed.
• Keyboard height should be 1 to 2 inches below elbow height.
• Your wrists should always be in a neutral position when working for extended periods. Use wrist supports or palm rests if needed. Watches and bracelets can cause problems by pressing against the wrist and restricting circulation.
• Crossing your legs or sitting on your ankles should be avoided.
• Both feet should rest squarely on the floor.
• Your computer monitor should be directly in front of you with the top of the screen even with, or slightly below eye level.
• Your head should tilt down only slightly. To minimize eye strain, your monitor should be 30 to 32 inches from your eyes. The monitor should be tilted so that the screen is perpendicular to your line of vision.
• Screen shields should be used to minimize glare and eye strain.
• If you use a copy holder, it should be set up directly next to your computer screen.

If you follow these guidelines, you will greatly reduce the amount of physical stress that you put on your body while at work.

Here are some stretches that you can do at work or at home to help you stay relaxed and healthy:

• Shrugging your shoulders in circular motions will help the muscles relax.
• Front thigh muscles need to be stretched regularly. Do this by standing up, hold onto the back of a chair and pull one foot up behind you to maximally flex your knee. Do this for both thighs by holding each for 15 seconds.
• It is important to stretch less frequently used muscles during breaks.
• Stretch your back muscles by bending forwards to your knees while seated.
• Stretching your lower back can be done by pulling one knee at a time toward your chest. Hold for 15 seconds and repeat using the other knee.

These stretches are for your hands and wrists:

• Fingers Out – Fingers In: Separate your fingers as far as possible. Close fingers together and squeeze. Repeat 3 times with each hand.
• Hand Extension & Flexion: Bend one wrist to extension (upward) using your other hand. Hold the position at the end range of motion for 15 seconds. Repeat with the other hand. Repeat all the steps to flexion (downward) for both wrists for 15 seconds each.