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Try These Lower Back Stretches While Working on the Computer

Try These Lower Back Stretches While Working on the Computer

Try These Lower Back Stretches While Working on the Computer

Whether you work remotely or in an office, sitting upright for an entire day’s work can have a negative impact on the back and for some, it can lead to near-debilitating back pain. For this reason, regular stretching is vital to prevent work related injury

Remote Worker Ergonomics AssessmentThe question is: what kinds of stretches should you do? The ergonomics experts at Solutions Northwest Inc. have provided some great stretching options. So, if you want to keep your back pain to a minimum, make sure to do these lower back stretches at work. 

Standing Trunk Extension Stretch   

The most basic back stretch exercise is the standing trunk extension stretch. This is a stretch wherein you stand with your feet shoulder-width apart, place your hands at the small of your back and lean back using your hands as a fulcrum. It stretches not only the back muscles but the abdominal muscles as well. 

When doing this stretch, you have the option to either hold it in place for an extended period or do it repeatedly in sets. If holding it, do so for around 10 seconds. If doing it repeatedly, do it in sets of 10. 

Seated Lateral Trunk Stretch

One of the best seated back stretch exercises is the seated lateral trunk stretch. To do this stretch, lean forward on the edge of your chair with your feet planted firmly on the ground.

Then, place one hand on its corresponding thigh while placing the opposite hand over your head, stretching it as far as it can go. Hold for around 10 seconds, and then switch arms. This will offer a substantial stretch to the whole of the lower back. 

Seated Hamstring Stretch

Another stretch to try out is the seated hamstring stretch. To do this stretch, sit on the edge of your seat, supporting yourself with one foot flat on the floor. Then, extend your other foot out so that its corresponding leg is straight, and its heel is the only portion touching the ground. 

While doing this, place your hands on your waist and straighten out your back. Hold the position for 10 seconds and then switch legs, doing so repeatedly for 2 or 3 sets. This will stretch both your lower back and your hamstrings. 

Seated Figure 4 Stretch

If you’re looking to stretch the hip area, you should try the seated figure 4 stretch. This stretch is performed in a chair with one leg crossed over the other. When crossing the leg, make sure that the ankle is just over the opposite knee. 

Then, place the adjoining hand on the crossed knee, and press down with it to produce a stretch on the opposite hip. Hold this stretch in place for around 10 seconds and then switch sides. 

In conclusion, doing these lower back stretches at work can make all the difference.

When it comes to preventing pain and injury in the workplace, doing these lower back stretches at work can make all the difference. They’ll keep you loose and counteract any aching you might experience. 

Whether you work remotely or in an office, the best way to evaluate your workstation for maximum comfort (and minimal injury) is to hire an ergonomics company to evaluate and assess your workstation. Contact the ergonomics experts at Solutions Northwest Inc. to evaluate your workstation.

Check out the rest of our ergonomics blog for more advice about safety and comfort in the workplace.

SPECIAL NOTE: Due to the recent COVID-19 Pandemic, many office workers are working from home for the first time. If you or your employ is working at home, contact our Ergonomics Consultants for a $50 Virtual Ergonomics Evaluation for your workstation – work in comfort, from home!

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

 

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

San Diego, CA

877-976-9462

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

3 Ways Exercise Benefits your Work Life

3 Ways Exercise Benefits your Work Life

By Celeste McLaughlin, Ergonomics Manager
Solutions Northwest, Inc. – Arcata, California

3 Ways Exercise Benefits Your Work LIfe

Workers that reported healthy habits were also workers that had high productivity in the work place.” – Journal of Occupational and Environmental Medicine,

We all know that eating right and exercising often is good for you, but do you know just how good? Aside from health benefits, your everyday life can see improvement, which includes your work life and productivity on the job.

In fact, according to JOEM, employees that reported healthy habits were also workers that had higher productivity than average in the work place.

3 Ways Exercise Improves Your Work Life:

1. Improved Productivity at Work

Exercise boosts your energy, promotes a better night’s sleep, and improves your overall mood. Unlike artificial energy boosts, these boosts will last you throughout the day, from home to the work place. A JOEM study has shown that employees that exercise at least 30 minutes, 3 times a week, were 15% more likely to have higher job performance.

2. Less Sick Days

In a JOEM study, absenteeism was reportedly 27% lower for those workers who ate healthy and regularly exercised compared to the average worker. Being active boosts good cholesterol and decreases unhealthy triglycerides, which allows for smoother blood flow and decrease of cardiovascular diseases. Additionally, exercise helps combat stroke, type 2 diabetes, depression, several cancers, arthritis, and falls.

3. Happier Work Life

Work can be the cause of a lot of stress in life and exercise is a great way to combat that stress. Hitting the gym or going for a brisk, 30-minute walk can help stimulate various brain chemicals (endorphins, adrenaline, serotonin, and dopamine) that work together to leave you feeling happier and more relaxed throughout the day.

Many studies have shown that proper exercise can be as effective as medication for improving mood in mildly depressed individuals, though it is not a medical substitute, the results are very telling.

In Conclusion

Whether you’re looking to improve your home life or work life, exercise is a great way to achieve that goal. Try around 150 minutes per week of moderate exercise to feel the benefits exercise has in store for you. Keep it fun, set clear goals, and remember to check with your doctor before starting any new exercise program.

For more health tips, exercise ideas, and suggestions to keep your workplace a healthy environment, check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation to keep your workplace safe and healthy, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California (Arcata), Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

3 Shoulder Stretches for Desk Workers

3 Shoulder Stretches for Desk Workers

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

3 Shoulder Stretches for Desk Workers

”In a typical working day, people spend an average of 7.7 hours sitting” – 2008 Vanderbilt University study

Many workstations require workers to sit and look at their computer screens for hours every day. While every office admin should consult with an ergonomics consultant to ensure the workstation is properly set up, repetitive and strenuous work may still lead to workplace injury if you do not properly care for your body.

Beyond making sure to take breaks by getting up and moving, try these 3 shoulder stretches our ergonomics experts have collected from the CCOHS.

1. Shoulder Roll

Tight or tense shoulders? The shoulder roll will help you relax your shoulder muscles. Sit back in your office chair, and slowly roll your shoulders backward 5 times in a circular motion. Next, roll your shoulders forward.
Shoulder Roll Stretch

2. Shoulder Shrug

Sitting all day at your workstation can lead to tightness or tension in the shoulder and neck area, try the shoulder shrug to relax the muscles. Begin by raising the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds, then relax your shoulders downward into their normal position. You can repeat this 2 or 3 more times.
Shoulder Shrug Stretch

3. Neck Relaxer

Relax a sore, computer neck with the neck relaxer stretch. Begin by dropping your head slowly to the right, trying to touch your right ear to your right shoulder. Repeat on the left side. Then, slowly drop your chin to your chest, turn your head all the way to the right, then turn all the way to the left.
Neck Relaxer Stretch

In Conclusion

Staying proactive by stretching at your workstation is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And for more tips check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California (Arcata), Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Video: Ergonomics Exercises for the Neck.

Video: Ergonomics Exercises for the Neck.

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series by clicking on the image above or visiting our YouTube channel.

If you are experiencing neck pain at work, this video will provide some exercises that may provide both relief and strength training.

One common source of neck pain for workers comes from smart phone usage.  Do you have “Text Neck”?

Text neck refers to neck pain which occurs from looking down at a smartphone, tablet, or other mobile device too frequently or for long periods of time. You don’t even have to be texting to experience the pain, you could simply be reading or using an app.

If you’d like more information on “Text Neck,” check out our article for some tips: http://www.solutionsnw.com/2017/05/10/ergonomics-tips-text-neck-explained

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Ergonomics Exercises, Video Series: Forearms, Wrists, and Hands.

Ergonomics Exercises, Video Series: Forearms, Wrists, and Hands.

Post By: Celeste McLaughlin, Ergonomics Manager, Arcata, CA
Video Instructor: Erica Conner
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series by clicking on the image above or visiting our YouTube channel.

If you are experiencing forearm, wrist, or hand pain at work, this video will provide some exercises that may provide both relief and strength training.

One common source of forearm, wrist, or hand pain in the office is RSI (Repetitive Strain Injury).

RSI refers to pain in the tendons, muscles or nerves brought on by repetitive movement. As described by Medical News Today: “repetitive tasks, forceful exertions, vibrations, mechanical compression and sustained or awkward positions.” RSI is a type of “Work Related Upper Limb Disorder,” which includes conditions like carpal tunnel syndrome, tendonitis and bursitis.

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

4 Eye Exercises to Rest Your Eyes at Work

Why do my eyes need exercise?
The eye muscles are no different than any other muscle.  Your eyes need a work out, so they are fit and can efficiently supply nutrients and oxygen.

Eyes are susceptible to static muscle load, which happens when you are staring at a computer screen.
Eye exercises increase your strength of focusing and convergence ability, build stamina, and enable you to change focus faster. Doing eye exercises also helps reduce eye strain which is a risk factor for headaches, double vision, blurred vision, and trouble focusing. It’s best to do one of these exercises every few hours. Relax your face, eye, and mouth muscles before doing the exercises.

How do you exercise your eyes? 4 Eye Exercises:

Exercise 1: Round the Clock
You can look at a real or imaginary clock. First look at the 12, then the 6. Then look at the 9, then the 3. Continue around the clock looking at each number followed by the number opposite from it. The harder you look in a direction the more your eye muscles stretch. 

Exercise 2: Focus Rock Focus (near, far, near, far)
Look at something under 30 feet near to you and focus your eyes on it. As soon as you have focused on the near object for 10-15 seconds, look at something at least 150 feet far away, and focus your eyes on that for 10-15 seconds. Repeat this near and far focusing back and forth for thirty seconds. Take a break for thirty seconds, then do at least two more sets, with a maximum of four more sets.

Exercise 3: Pencil Push Up
Hold a pencil or pen, with the tip facing up at arms length away. Look at the tip of the pencil. Bring the pencil towards your nose, continuing to look at the tip of the pencil. You will magically see two pencils appear before your eyes! When you see this happen, hold the pencil still and concentrate on looking at the tip for 10 seconds. Move the pencil back to the starting position and repeat the exercise. Continue to do this for a minute. Take a minute rest, then repeat for 2 more sets.

Exercise 4: Eye Stretch (big circles)
Roll your eyes clockwise, then counterclockwise. Take a thirty second break. Repeat four more times, blinking your eyes between sets.

 

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