England Chiropractic Clinic

Computer Ergonomics

• Your desk or table height should be at elbow level.
• Look for a chair with a good low back support and adjustable height.
• Adjust your seat height so your knees are slightly higher than your hips when seated.
• Try using a foot rest to take pressure off the back of your legs when seated for long periods of time.
• You can make a temporary foot rest out of ordinary objects, like a small stack of books!
• To avoid neck problems, adjust your monitor or display height slightly below eye level. Ten to fifteen degrees below eye level is ideal.
• Minimize repetitive neck and head movements, which can cause neck pain.
• Center your monitor directly in front of you.
• Use a stand to hold documents close to the monitor and at eye level.
• Move your eyes, not your neck and head!
• Sit upright with good posture.
• Don’t sit for too long; take frequent, short breaks.
• Stand, walk around, and stretch a few minutes for every 60 minutes work at the computer.
• Set a timer to help you remember!

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Proper Lifting Technique

10 Steps to Follow

1. Plan Your Lift.

• Take a minute to think about your lift. Is your path clear? Use good judgment!

2. Bend at the Knees.

• Keep your back straight and kneel or squat down close to the object.

3. Tighten Core Muscles.

• The muscles of your abdomen help stabilize the spine and skeleton during major movements.

4. Keep Load Close.

• Cradling an object close to your body when lifting stabilizes the object and minimizes the load on your spine.

5. Keep Back Straight.

• Maintain the natural curve of your low back and keep your upper back straight throughout the lift.

6. Lift With Your Legs.

• Your leg muscles are stronger than your back; use their strength to your advantage.

7. Avoid Fast Movements.

• Fast, or “jerky”, movements can strain the muscles of your back.

8. Turn, don’t Twist.

• To turn while carrying an object, keep your feet centered under you and pivot your entire body as a unit.

9. Use Tools, if Possible.

• Save your spine and let equipment make your job easier!

10. Get Help!

• Know your limits, and use a “team” approach when lifting heavy objects.