Make physical therapy a daily routine with ergonomics and mindfulness

Self-treatment, patient empowerment, and preventive behaviors are facets of our practice at Cedar Hill Physical Therapy. Just as your dentist advises you to brush and floss in your daily regimen, we recommend a routine of being aware of how you’re working.

Workspace ergonomics and mindfulness about posture and motion are great habits to embrace. Human resources people cite metrics like increased productivity, but what’s most important, in my view, is more personal: a 60 percent decrease in muscle fatigue*, so you’ll feel better after a day’s work! And you’ll be less likely to develop painful conditions.

If you’re hunched over a laptop for hours – whether on your job or sharing, or immersed in social media – your body will start begging you to stop through various aches, nerve tingling, and fatigue. Instead of powering through it, change your routine.

A more ergonomic set-up

Arrange your workspace and devices with these points in mind:

• Place your computer monitor at eye level, an arm’s length away.

• Position your keyboard so your elbows are at a 90° angle.

• Adjust your seat so your back is straight, and your feet are flat on the floor or on a footrest.

• Keep all of your devices – phones, notebooks, beverages – in easy reach.

You might want to make some investments in computer stands, a mouse, and keyboard extensions to help achieve, especially if you use a laptop. I’m happy to give you specific recommendations for your setup.

A more mindful approach

Before you lunge into work, think about your posture in relation to ergonomics. Be aware of how it feels to be properly aligned.

Pace your work around frequent breaks to stand and walk or do some seated stretches. I can give you suggestions based on your individual physical therapy needs.

Your eyes have muscles, too. So, every 20 minutes, look at something 20 feet away for 20 seconds – the 20-20-20 Rule.

This should become second nature pretty quickly, because you’re going to like the way you feel.

When you consult with me, in person or via telehealth, I can tweak and customize your ergonomic routine to address your specific concerns. That’s part of how the McKenzie Method works. I like to empower people to do their physical therapy in their daily activities.

* Brian L. Warrick, PhD, CSP, CIH, “Embracing Ergonomics for a Healthier Workplace,” University of South Florida.