Throughout the workday, many individuals find their arms and neck becoming stiff. This sensation may seem routine, yet it serves as an important signal from your body. These early warning signs often indicate the onset of Repetitive Strain Injury (RSI). Ignoring them increases the risk of developing chronic computer-related pain in the neck, shoulders, or arms, potentially leading to lifelong discomfort. It’s essential to prioritize ergonomics and heed your body’s cues to safeguard your well-being.
Avoid static postures
The working posture may have a significant impact on the risk of developing computer-related pain in your neck, shoulder, or arm. A Swedish study shows that most people working at a computer have experienced pain, read the full study.
We should avoid sitting still and aim to move more. Keeping our body in a natural position where joints are aligned reduces strain on our muscles and helps maintain a healthy posture.
But it’s easier said than done. Habits play a significant role; an easy way to improve is to shift between sitting and standing by the desk. Altering sitting and standing restarts body posture and helps us relax. A standing mat is an excellent complement for making standing comfortable.
Work in the Zone – keep your hands inside your shoulders
Finding a good, ergonomic position is essential. For instance, overstretching the arm to reach for the mouse beyond the keyboard is a common trap. A center position for your hands, where you keep them inside the width of your shoulders – in the Zone – is crucial to prevent RSI. It has been found that a central mouse, often after only a couple of weeks, provides a noticeable improvement.
By using an ergonomic mouse like Mousetrapper, you automatically get an ergonomically healthy position that keeps your arms and hands relaxed.
Do you work in the Zone? Take a test!
If you want to know what your work situation is like, try our tool to determine whether you are working inside or outside the Zone – to avoid unnecessary pain. It’s an easy test you do on our website, and it gives a good idea of what you can do to improve your workspace. If you find it useful, encourage your colleagues to try it – they might thank you!
Pay attention to how you are sitting
Let your shoulders relax and keep the elbows at app. 90° angles, and keep your arms aligned to the floor. If you are changing position, try to stay within a range of app. between 70° and 135°, and try to stand up for periods.
Keep your feet steady to the ground. Adjust your chair to keep your feet steady on the ground, with the feet slightly forward from your knees. If needed, use a footrest.
Keep your eyes in level with the screen
To avoid a heavy load on the neck, ensure your eyes are levelled at the top of the screen. If you are using a laptop, consider a stand that puts the screen at the right height. Looking down on a laptop is four times heavier for your neck than if the screen is at eye level.
Take an exercise break
Here are tips on 3 exercises that counteract pain in the neck, shoulder, arm and wrist that you can easily do at your desk – or when you are working from home. The most important thing is not what you do but activating the body and the major muscle groups to increase blood circulation.
- Squats
Stand up and keep your arms straight in front of you. Lean forward slightly and do 5-10 squats, as deep as possible, without losing balance. If you find it difficult, you can gently hold the desk. - Neck exercises
An exercise you can do sitting down. Place your hands behind your neck and gently push your head back while stretching your chest forward. Bend your back and stretch. Then, round your back and bring your chin towards your chest. Keep your hands behind your neck and turn your shoulders sideways while stretching firmly. Repeat these exercises a few times. - Shoulders and arms
Sit down and stretch your arms upward. Slowly move your hands backward. Repeat a few times. Then, lower your arms sideways, keeping them stretched so your elbows are in line with your ears. Push your arms back and bend your hands backward. Try to hold this position for as long as you can.
Ergonomic Products for Your (Home) Office
Avoid discomfort with simple tools. Mousetrapper has been dedicated to developing top ergonomic mouse solutions. Our products are designed to keep you working centrally, or “in the Zone,” with your arms and hands aligned within your shoulders. This central positioning helps prevent tension that could lead to lifelong pain issues, such as RSI (Repetitive Strain Injury). Visit our website to explore a range of solutions aimed at fulfilling our motto: Fight the Pain. Discover ergonomic mouse options and products to improve your working posture both at work and at home.
Always with the environment in mind
Sustainability and the environmental focus are more than words to Mousetrapper. We constantly search new ways to reduce our environmental footprint. Our products are designed to last and minimize environmental impact. They are not throwaway products, and we strive to use recycled materials as much as possible. The products are easy to clean, and spare parts are always available for ongoing service and maintenance – all key to prolonging their longevity. And once they finally reach the end of their service life, they are designed to be easily recycled to the maximum extent possible. If you are interested in learning more about Mousetrapper’s environmental commitment, we recommend our blog.
If you, or a colleague, have experienced pain in neck, arm, or shoulder while working on your computer – have a look into how Mousetrapper’s unique solutions can help you avoid unnecessary pain.
Mousetrapper & Posturite
Mousetrapper is a Swedish company that since 1997 designs, develops, and manufactures a wide range of ergonomic products such as ergonomic mice, keyboards, stands, and accessories. We are all different; hence, we offer solutions that are developed to give every office worker a better work experience.
Posturite is Mousetrapper’s partner in the UK market – a leader in ergonomics, health, and wellbeing. They are a leader in DSE Assessments and supply ergonomic products that will suit your needs. Together, we do our best to fight unnecessary pain caused by working on a computer.