An occupational therapist, often called an OT, specializes in maximizing abilities and reducing risk at work, often by paying attention to optimal workstation ergonomics.
You may think office work is pretty safe, but poor posture, repeated reaching, and limited movement can cause serious chronic conditions, while well-designed work stations can facilitate productivity, minimize fatigue, and prevent common injuries.
In some cases, an occupational therapist may recommend specialized furniture or support devices, but there is much you can do on your own.
To start, here are five questions an occupational therapist might ask about your workstation:
1) Is your chair no good?
Don’t just plop down in any old work chair, especially if you plan to sit there for 160 hours per month! When seated comfortably, your feet should rest flat with knees bent at 90 degrees. Other considerations include back support, especially for the neck and lumbar regions, and arm rests. If your chair lacks either, an occupational therapist might advise you to augment or replace it.
2) Is your desk too space-y?
On a well-spaced desk, nothing you need often is placed outside easy reach. Your keyboard should rest naturally beneath the fingers with elbows supported, close to the sides, and bent 90 degrees. While your mouse, phone, and office supplies should be as near to you as possible. Remember, an OT would say the best muscle strain is one you avoid.
3) Do you look forward at work?
You may not always look forward “to” work, but, for the sake of neck health, you should definitely be looking forward at work. Position your monitor about 18 to 24 inches away so the eyes line up roughly with the middle of the screen. Remember, an occupational therapist would suggest you stare at the farthest available distance for at least 30 seconds every 20 minutes to rest your focusing muscles.
4) Do you slouch?
Unless developing kyphosis, also known as hunchback, interests you, sitting with a straight back is a wise idea. Still, avoid maintaining the exact same position all day long. Experiment with leaning just slightly forward and back, roll your neck often, or raise your arms above and behind the head for a good upper back stretch. An OT will also tell you it’s important to stand and move around at least once every hour.
5) Are you taking charge?
Employers should provide safe work spaces. But unless you request needed changes, your workstation’s flaws could understandably go unnoticed. Simple ergonomic improvements, like headset phones to avoid excess neck side-flexion and document clips to reduce neck bending, can make major improvements to your health. So, be proactive and know that an occupational therapist would say it’s better to avoid an injury than rehabilitate one.
If you think additional consultation with an occupational therapist might help to ergonomically optimize your workstation, home, or any other space, feel free to call a Karp OT today. You can also request OT services online at KarpRehab.com.