Office Ergonomics

If you have a musculoskeletal injury such as back or neck strain or Reference carpal tunnel syndrome Opens New Window, try home treatment for a few days when you first notice symptoms. These steps are usually helpful in relieving discomfort caused by stress and overuse. Home treatment includes:

• Resting the painful area and avoiding or modifying activities that make your pain or discomfort worse. Return to some daily activities as soon as possible to help maintain flexibility and general well-being. Be aware of any tingling, numbness, weakness, or pain that may indicate an injury.
• Using ice to reduce pain and inflammation. Place an Reference ice pack or cold pack over the painful area for 10 to 20 minutes at a time, as often as once an hour. This will help decrease any pain, muscle spasm, or swelling. You can try heat, or alternating heat and ice, after about 3 days or when there is no swelling.
• Using nonprescription pain relievers. Reference Acetaminophen (such as Tylenol) can help relieve pain. Reference Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin (such as Bayer), ibuprofen (such as Advil), or naproxen (such as Aleve), can also help relieve pain and reduce inflammation. People younger than age 20 should not take aspirin because of the risk of Reye syndrome (a central nervous system complication in children).
• Doing gentle stretching exercises to keep flexible and prevent stiffness. These exercises include:
  • Stretches for your Reference neck Opens New Window Reference Opens New Window.
  • Stretches for your Reference back Opens New Window Reference Opens New Window.
  • Stretches for your Reference shoulders Opens New Window Reference Opens New Window.
  • Stretches for your Reference wrists and arms Opens New Window Reference Opens New Window.
• Examining your workstation setup and workstation tools. Apply the ideas of Reference ergonomics Opens New Window to make sure your workstation and tools fit you and the activity you are doing. Then try making changes that will limit any injury.
• Keeping good health habits. Exercise regularly (including aerobic, muscle strengthening, and flexibility Reference exercises), eat a balanced diet, don't smoke, get enough sleep, and lose weight if needed. If possible, reduce stress and tension at work and at home.

Home activities may contribute to workplace injury. For example, doing an activity at home that requires the same repetitive movements as at work may not allow your body time to recover. Also, driving long distances to and from work may contribute to workplace injury. Using special seat covers for added comfort (such as those made of wool or beads), carpooling, or using public transportation may help reduce this added stress.

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This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Reference Terms of Use. Reference How this information was developed to help you make better health decisions.