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Peak Physical Therapy
Helping you every step of the way


The Peak Physical Therapy team hopes you had a great holiday weekend!

Now that summer vacation season is winding down, many people are back to work and the kids are back to school. Time spent outdoors being active changes to time at a keyboard or sitting at a desk.  Peak wants to help you to stay healthy and pain-free, so this newsletter focuses on healthy computer habits for the whole family.  

 Healthy Computer Habits

Your computer set-up, whether at work or at home, is imperative to your overall health.  When using a computer, you rely on your postural muscles to hold you in place, your eyes to read and adjust to the screen, your arms and hands to do the typing and control the mouse.  This may not seem like a lot of work, but for your muscles and joints, this is quite a work-out!  If your body isn’t in the correct, ergonomic position, you can experience issues such as headaches, carpal tunnel syndrome, shoulder and elbow strain, back pain and sciatica.

So how do you prevent such injuries?  With the help of ergonomics!  Ergonomics is the science of “fitting work to people”, designing work stations and computers to suit the needs of those using them.  Following ergonomic principals may sound daunting, but it’s quite simple; here’s where to start:

  • Chairs set-up:  Adjust the back of the chair to a 100-to-110-degree reclining angle, rather than completely upright (90 degrees). Then push your hips as far back in the chair as possible and adjust your armrests so that your shoulders are relaxed and require no effort to support them. Pushing your hips and buttocks to the back of the chair allows you to relax while keeping your spine supported by the back of the chair. 
  • Chair height, keyboard and mouse position: Match your chair height to your desk/keyboard height. Your keyboard and mouse should be positioned at elbow level, so that your wrists are completely straight when you type.  Use a footstool and/or additional backrest to ensure your feet are resting on the floor. If your desk height is adjustable, try to achieve the same position as mentioned above.  Use wrist rests to keep your wrists straight and pad hard desk surfaces if necessary. When you use the mouse, try to move your entire arm, not just your wrist. 
  • Monitor position:  The top of the monitor should be at or slightly below eye level when you are seated. Reduce any glare on the screen (which can cause eye fatigue) by adjusting your lighting and by positioning the monitor at a 90-degree angle from any windows.  Laptops are convenient for travel but are far less ergonomic.  If you use one at your desk/home for work, place the laptop on a docking station that allows the screen to be at the optimal height for your head and neck, and use a USB or other plug in keyboard that allows your arms to be in the best position.
  • What to do with documents? Look for a document holder.  This will keep the document in an upright position and prevent you from changing you posture.
  • Phone use: Avoid holding the phone to your ear with your shoulder.  Try using a hands-free device or a speaker phone.  This will help you maintain good posture and avoid neck injuries.
  • Take breaks!  Every 20-30 minutes, take a small break by standing up and walking around.  This helps with joint lubrication, circulation, and overall body health.

    For more helpful tips and ideas, check out the link below:

Read more in our online article found here

New Articles!
In the past month we have added over 20 new articles to our website including these new patient guides:

Check out today to read up on these topics!

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