Office Ergonomics
Your Office Cookbook for:
How to Guarantee Back Pain, Headache, & Wrist Pain while sitting at your desk
Sitting can be dangerous business when it comes to your muscle, joint, and nerve health.  I took the liberty to exaggerate a
bit below, but you will find a bit of truth in every statement.  In fact, if you carefully follow each recipe exactly opposite, you
will find yourself with fewer aches and pains and more focus and energy throughout the day.




































1. FIT CHAIR TO YOUR BODY.
     SIT AT VERY BACK OF CHAIR
     FEET SOLIDLY ON FLOOR
     THIGHS STRAIGHT OUT OR LITTLE DOWN
2. FIT KEYBOARD TO YOUR HANDS.
     UPPER ARM HANGING STRAIGHT DOWN.
     FOREARMS STRAIGHT OUT
3. ARRANGE YOUR WORK TO YOUR BODY AND TO  FREQUENCY OF USE.
     MONITOR - SCREEN TOP AT EYE LEVEL & AT ARM’S REACH
     PAPERWORK - IF USED OFTEN, TOP AT EYE LEVEL & AT ARM’S REACH
     MONITOR & PAPERWORK - THE ONE USED MOST OFTEN IS MOST IN FRONT.
4. TAKE FREQUENT MINI-BREAKS.
     THERE IS NO “PERFECT” POSTURE FOR HOURS AT A TIME.  THE BODY WAS MADE TO MOVE.  WASTE PRODUCTS
    BUILD UP IN MUSCLES THAT DO NOT CONTRACT AND RELAX REGULARLY.
     30 SECONDS EVERY 15-30 MIN.
     STAND UP.  LOOK UP-DOWN.  
    GO UP ON YOUR TOES.
    LIFT YOUR SHOULDERS UP, PUSH YOUR CHEST OUT, AND BREATHE IN DEEP, THEN RELAX DOWN.
    REACH TO THE FLOOR WITH YOUR FINGERS.
    BEND TORSO SIDE TO SIDE AND FRONT TO BACK 2 TIMES.
    SIT DOWN AND AIM YOUR TAILBONE TO THE  VERY BACK OF THE CHAIR.

Jay Hobbs, DC, DACNB is a Chiropractic Neurologist in Visalia, CA.  
Example Office Evaluation  - YouTube
Wrist and Arm Pain Recipe:
  1. Do not recognize that nerves that control the arms and hands come from the
    shoulder and neck.
  2. Do not recognize that muscles (just like the heart muscle) will refer pain,
    irritation, or numb feelings to parts of the body when they are low on oxygen.
  3. Refer to Headache Recipe for more details.

Lower Back Pain Recipe:
  1. Bend your lower back into a slouchy position.
  2. Use your lower back to hold your legs off the ground and to turn your chair.
  3. Only change posture when the pain becomes unbearable!

Headache Recipe:
  1. Hold your body weight out in front of you with your arms and your neck so that
    your shoulder and shoulder-to-neck muscles stay contracted, tight, and low
    on oxygen for HOURS at a time.
  2. (See Lower Back Pain #3!)

Wrist and Arm Pain Recipe:
  1. Do not recognize that nerves that control the arms and hands come from the
    shoulder and neck.
  2. Do not recognize that muscles (just like the heart muscle) will refer pain,
    irritation, or numb feelings to parts of the body when they are low on oxygen.
  3. Refer to Headache Recipe for more details.

Seriously now, this is the order for fitting your workstation to your body.  

—ARE YOU ACHY AT THE END OF YOUR DAY?—
Sitting can be dangerous business when it comes to your muscle, joint, and
nerve health.
If you carefully follow each step below, you will find yourself with fewer
aches and pains and more focus and energy throughout the day.
Ladies discussing LAPTOP ergonomics  - YouTube
Synergy Chiropractic and Natural Health
Neurology  +  Nutrition  +  Education  +  Exercise
1912 S. Court St., Ste B  Visalia, CA  93277   
(559) 635-8266 or email us

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