back Ergonomics
  • Stretching
  • Causes of discomfort

Stretching

Stretching benefits the body is numerous ways. Improving your flexibility, posture, and injury prevention. Without flexibility our muscles shorten and become tight.

Stretching should be a gentle and comfortable experience. At no stage either during or after the stretching process should you experience discomfort. 

Select a video or two and follow along.

Recovery stretches 1

Recovery stretches 2

Stretching Videos

Wrist Extension Wrist Flexion Shoulder Rolls Reaching Overhead Neck Side Bend Chin Dip Butterfly Pectoralis (Chest) Trunk Rotation Low Back Piriformis Hamstring Stretching Break

Movement Videos

Shoulder Rolls Flys Thoracic Twist Hamstring Squat Toe Raises Movement Break

Causes of discomfort

Some common discomfort include eye strain, neck pain, arm fatigue, and mid to lower back stiffness. Take a few minutes to make adjustments yourself. 

Ask for help if you need it.

  • Head & Eyes
  • Neck & Shoulders
  • Arm, Elbow, Wrist, & Hand
  • Mid back
  • Low back & Legs

Eyes and Head

What are you experiencing?

Eye strain, headaches, tired or dry eyes?

  • Eye strain 
  • Headaches 
  • Tired or dry eyes

 

eye strain

There’s a way to help this!

  • Have your Eye Sight checked annually. People/Wellness
  • Position primary display directly in front of you, about arms length away.
  • Check screen height - top of screen at eye level.
  • Use Night shift to reduce blue light levels
  • Ensure that text size suits your eyesight
  • Check Screen Brightness - Adjust brightness to match the room lighting
  • Rest the eyes: 20-20-20 Rule: Look 20 feet away, every 20 minutes, for at least 20 seconds.
  • Get up and Move - Increase your blood oxygen levels and increase your blood flow

 

eyes closed

Neck and Shoulders

What are you experiencing?

  • Headaches 
  • Tiredness in the eyes  
  • Pain or stiffness in the neck and upper shoulders 
  • Loss of range of movement in neck or shoulders 
  • Pain or tingling running from shoulder down the arm

There’s a way to help this!

  • Use a phone headset.
  • Seated elbow height even with top of desk - Learn more
  • Display centered and at eye level - Learn more
  • Position display to avoid leaning in
  • Avoid leaning on elbows and forearms (weight bearing through shoulders) 
  • Center keyboard and mouse
  • Is your keyboard too long, and causing you to reach to the mouse? We can help. Request assistance

Arm, Elbow, Wrist and Hand

What are you experiencing?

  • Bony prominence pain in the wrist or base of the hand 
  • Weakness or stiffness in the hand or wrist 
  • Pain traveling from the elbow to the hand 
  • Tingling or numbness in the fingers 

 

Hand discomfort

There’s a way to help this!

  • Seated elbow height even with top of desk - Learn more
  • Avoid reaching to the keyboard and mouse
  • Sit close to the desk
  • Place hands flat on desk, forearms should be parallel to the floor.  - this is where to place your input devices
  • Avoid leaning on elbows and forearms (weight bearing through shoulders)
  • Keep armrests lowered and out of the way
  • Use the correct Mousing Technique.   Learn more
  • Use the correct Trackpad Technique.  Learn more
  • Need equipment?  Submit an Ergonomics iForm request

Mid back

What are you experiencing?

  • Pain or stiffness in, between or under the shoulder blades 
  • Discomfort in the sternum 
  • Discomfort around shoulder blades on deep inhalation/coughing/sneezing

There’s a way to help this!

  • Desk Height - Adjust your seat and desk height -
  • Seated elbow height even with top of desk - Learn more
  • Adjust chair back support to prevent excessive recline and resultant reaching (e.g., lock or increase support tension) Learn more
  • Avoid leaning on elbows and forearms (weight bearing through shoulders)
  • Display centered and at eye level - Learn more
  • Avoid reaching to keyboard and mouse
  • Sit close to the desk
  • Place hands flat on desk, forearms should be parallel to the floor.  This is where to place your input devices

Low Back, Pelvis and Lower Limbs

What are you experiencing?

  • Low back pain or stiffness
  • Pain or stiffness in buttocks/hips 
  • Pain/numbness/tingling referred down the legs 
  • Stiffness or recurring muscle strain in legs 
  • Knee pain 
  • Varicose veins
  • Swelling in ankles

There’s a way to help this!

  • Ensure proper sitting posture, and become familiar with your chair adjustments Learn more
  • Adjust your desk height - Link to Office Work surface page - new site.
  • Sit-stand desk - Adjust chair height so that feet are firmly on the floor and hips are slightly above or level with knees. Adjust the desk height to match elbow height as referenced in sit-stand adjustment video
  • Fixed height desk - Adjust chair height so that the tip of the elbow is level with the top of the work surface.  If needed, use a footrest to support the feet so the hips are slightly above or level with the knees. Link to video
  • Avoid placing feet on legs of chair, as  this can cause knee pain, hamstring and calf muscle tightness, varicose veins and ankle swelling.  Request a footrest

Your actions matter

Get help

Request an ergonomics assessment.

New Request

Adjust your workstation

Make sure your workstation is set up correctly.

Learn More

Get up and move

Explore tips and recommendations for working comfortably.

Learn More

Set up your home office

Tips for setting up your home workspace, watch the video.

Video

Adjust your chair

Ever wonder what all those levers are for?

Learn More

Learn about common causes for discomfort

Get yourself on the road to physical comfort by discovering the cause(s) for common discomforts and how to correct them.

Learn More

Didn't find what you're looking for?

Your site lead is here to help you.

Tanisha Holmes

Your EHS site lead 

(916) 777-9000