Ergonomic furniture can be a great solution to eliminate bodily discomfort! Medical transcriptionists & computer users know the frustration of bodily discomforts like back & neck pain, stiffness and cramps because they have to sit constantly for long stretches on a daily basis. This limits their movement and they sometimes develop overuse syndrome.
Overuse syndrome primarily affects individuals who repeat certain motions over and over again through the course of their daily activities. If you’re suffering from overuse syndrome, it will most likely affect your hands and arms before other parts of the body.
Here are a few ergonomic tips for computer users and Medical Transcriptionists:
- Your chair height should have contact with the most curved portion of your lower back. This adds support to your spine and prevents back problems.
- Use chairs having height adjustable armrests.
- Use keyboard shortcuts instead of the mouse to mitigate the overworking of your forearm and wrist muscles.
- When using the mouse more than the keyboard, the mouse should be more central to your hand.
- Keep your wrist straight at all times while typing.
- Monitors should be at least 2 feet away from your eyes.
- Your arms should be in a relaxing position at all times.
- Your legs should not dangle and be either flat on the floor or on a footrest to prevent lower back strain.
Let’s see some other ergonomic possibilities for the medical transcriptionist and the computer user!
Ergonomic Exercises:
- Yawning & Blinking are great exercises to avoid eye fatigue. Blinking also cleanses your eyes by releasing teardrops.
- Computer users and medical transcriptionists should take frequent breaks to avoid eye fatigue.
- Frequently focus your eyes in various directions away from your computer screens. This will add alternative focus to your eyes and is a good exercise.
- Occasionally cover your eyes and take deep breaths to refresh and rejuvenate your tired eyes.
Other Exercises:
- Stretch your neck and back frequently throughout shifts on the computer to reduce spasms and pain.
- Use light arm weights and perform curls and wrist exercises to tone your muscles.
- Follow a daily fitness program and stick to it for long term results.
- Keep yourself on the move constantly and avoid staying in sedentary positions for long periods of time.
- Drink plenty of water while working to prevent dehydration which causes muscle contraction and pain.
- Handheld gripping toys and exercise equipment can be of great use as they allow you to contract the fist and keep the blood flow circulating.
Diet:
It is important to have a healthy diet so that you don’t fall sick and develop nutritional deficiencies. Taking care of your health is equally as important as exercise.
Take precautionary steps in advance and ensure the best possible work environment to prevent back, neck and spine problems and even overuse syndrome. Investing in ergonomically sound equipment and ergonomic furniture is a great way to avoid crippling problems in the long run.
