Many people experience aches and pain in their back from long hours sitting at desk. Besides injury, poor posture is one of the most common causes of pain in the work place. Try these tips to help relieve back pain and to prevent future soreness.

• Stand up. Even if only for a few minutes, standing up will stretch your muscles and relieve the muscles used while sitting. Try standing while returning phone calls. Or try an adjustable height ergonomic desk that allows you to sit or stand while working on your computer. Standing about 20% of a work day has been found to reduce back strain.
• Apply heat or ice. If your back muscles are inflamed, ice packs will numb the pain and reduce any swelling. Heat will relax tense muscles and increase blood flow to the area. Either treatment can be used about once an hour for 15 to 20 minutes at a time.
• Evaluate your chair. Your chair is the more effective tool you have for good posture. Ergonomic chairs are designed to support your body and help you maintain good posture all day long. Does your current chair fit you properly? Sit down and think about each part of your chair – the back rest, the seat pan, and the arm rests. Each part should fit comfortably, provide good muscle support and not cause pressure points. For better lumbar support, try adding portable lumbar support. Adjust the height so that your feet rest flatly on the floor. If your chair is too narrow, or if the seat catches you behind the knees, you would significantly benefit from a well-fitting ergonomic chair.
• Move your keyboard. An adjustable keyboard tray easily allows you to adjust the height of your keyboard. For best back and arm support, your keyboard should rest an inch or two above your lap, just lower than your elbows. A negative slant away from your body will help you relax your shoulders and back, relieving tension and pressure.

If you feel pain or discomfort in your back, evaluate your posture and your work space. A well-adjusted ergonomic chair can help you maintain good posture throughout the day. An adjustable height ergonomic desk can allow you to rotate your position between sitting and standing while still being productive at your computer. Correcting your posture now can keep you for more serious pain or injury in the future.

Do you experience pain or numbness in your wrist, hands or forearms after a long day at your computer? Here are some tips to provide immediately pain relief and to prevent further injury.

Immediate Relief from Pain

• Apply cold compresses or ice. Cold packs can reduce the inflammation and pain in the wrists and hands. Remember not to apply ice directly to the skin and only use it for 15 to 20 minutes at a time.
• Try over the counter medication. Some anti-inflammatory medications such as ibuprofen quickly relieve pain, but talk to your doctor or pharmacist before adding taking any new medicine.
• Use a wrist splint. A good wrist splint will keeps your hand and wrist straight and flat, not bent or held back. Most people benefit greatest from using a splint at night when they to flex their wrists without realizing it. Check out this article about how and when to wear a wrist splint.

Using Ergonomic Tools to Reduce and Prevent Pain

• Maintain good your hand and wrist posture.  There are a few great tips that can help protect your hands and wrists. First, let your hands lightly hover over the keyboard while typing. Secondly, relax hands and finger in a slightly curved posture. Thirdly, keep your wrists level, never flexed or bent upward, and keep your hands, wrists and arms straight.
• Use your wrist rest properly. Never place pressure directly on your wrist as this will agitate the carpal tunnel area. Use the ball of your hand on your wrist rest to support your hands. And don’t try to rest your hands or wrists while you are actively typing. Learn how to benefit from a wrist rest while avoiding the drawbacks.
• Upgrade to an ergonomic keyboard that is designed to encourage good hand and wrist posture. Choose one that feels comfortable and fits your hands. The classic split keyboard is gently curved to support the shape of your hands and wrists. The new mini keyboards are compactly designed with the keys closer together, eliminating the reach and strain often experienced with standard keyboards.
• Adjust your keyboard placement to encourage relaxed posture in your wrists and hands. Your keyboard should sit about an inch or two above your lap with your forearms parallel to your thighs, and the keys should slope away from your body at a slight angle. An ergonomic keyboard tray can make this angle and placement fast and easy. 

Don’t ignore pain in your wrists! Try a good wrist splint to provide protection and time for the muscles to heal. And upgrade to ergonomic keyboard to restore better posture in your hands and wrists. These simple changes can help prevent your current discomfort from becoming a serious injury.

If you spend most of your day typing at a computer, chances are you have experience soreness or numbness in your hands and wrists after a long week. You may be agitating the sensitive carpal tunnel area in your wrist, which can lead to Carpal Tunnel Syndrome (CTS). Here are a few tips to improving your keyboarding health and preventing future injury.

• Reposition your keyboard and mouse. Your keyboard should be slightly lower than height of your elbows, about an inch or two above your lap. Using a slight negative tilt away from your body will make it easier to keep your hands and wrists relaxed. Try using a fully articulated, keyboard tray to allow for easy, fast adjustment of your keyboard’s position and angle.
• Check your hand and wrist posture. It is so easy to forget or overlook the rules for healthy typing, but they are not only to make typing faster, but also to protect you from injury. First, relax your hands and fingers. Let your hands lightly hover over the keys and use a light touch when typing. Next, always keep your hands and wrists straight while typing, forming straight line from your elbow, through your wrists and down your middle finger.  Lastly, keep your wrists level with your hands and arms; never flex them, or bend them upward.  If you are experiencing discomfort, a wrist splint can help support good wrist posture.
• Upgrade your keyboard. Ergonomic keyboards are specifically designed to help you maintain good hand and wrist posture. There are several different styles and sizes; try them out before deciding which would benefit you the most. The split keyboard is gently curved to follow and support the natural shape of your hands and wrists. The compact design of the mini keyboard pulls the keys are closer together, eliminating the straining that sometimes occurs when reaching for a key.

Carpal Tunnel Syndrome is a serious injury that can affect your daily life. Changing you habits and equipment can help. Install a flexible keyboard tray to quickly optimize the position and angle of your keyboard and mouse.  Also, upgrade to an ergonomic keyboard to provide better support for your hands and wrists. Take the time to change your habits and protect yourself from injury and pain.