· Arrange your work so you can sit or stand comfortably in a position that does not put stress on any specific area of your body. You should be able to keep your neck in a neutral position and minimize the need to look up or to the sides continuously while you are working.
· Eliminate most movement from your waist. Keep the workstation and workstation tools within reach without having to lean, bend, or twist at the waist frequently.
· Vary postures if possible.
· Take 10- to 15-second breaks frequently throughout your task. For example, look away from your computer monitor, stand up, or stretch your arms. Short breaks reduce eyestrain and buildup of muscle tension.
· Stretch your body by getting up out of your chair and stretching your arms, shoulders, back, and legs. When you are sitting, shrug and relax your shoulders.
· Maintain good health through regular exercise, proper nutrition, not smoking, and following prescribed treatment for any other health conditions you may have. Exercise has been proven to be an effective method of preventing back and neck pain.
If you do similar work or activities at home, be sure to apply these principles there as well to eliminate any cumulative effect of repetitive motions.
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