Blog

What is RSI?

Repetitive Strain Injury (RSI) is a common condition that affects many people who spend long hours at their workstations. It is caused by repetitive motions or prolonged static positions that strain the muscles, tendons, and nerves. Common symptoms include pain, weakness, numbness, and impaired function.

Why Ergonomics Matter

Ergonomics is the science of designing a workplace to fit the worker's needs. A well-designed ergonomic workstation can significantly reduce the risk of RSI by promoting good posture, reducing strain, and improving comfort and efficiency.

There are some key areas where ergonomic solutions can help:

1. Chair and Sitting Position

Choose the Right Chair

Adjust the height so your feet rest flat on the floor or on a footrest, and your thighs are parallel to the ground.

The chair should support your lower back, and many good ergonomic chairs will have lumbar support that fits the natural curve of your spine.

We recommend a chair that is easy to adjust and can be changed to suit your needs throughout the day. You can find a range of suitable chairs at PAM Ergonomics.

Sitting Posture

Sit back in the chair with your back fully supported. Keep your shoulders relaxed and your elbows close to your body, forming a 90 - 110-degree angle.

Avoid crossing your legs; keep your feet flat on the floor as this will provide more stability to your spine.

You can find more tips on practising good posture and the importance of good chair ergonomics in this helpful guide from PAM Physio Solutions.

2. Desk and Monitor Setup

Desk Height

Your desk should be at a height where your forearms are parallel to the floor when typing. Adjustable desks are ideal for this. They are specially designed to make it easy for the user to find the optimum height, and can be adjusted between sit-stand positions.

If using a keyboard tray, we recommend that you ensure it is adjustable in height and tilt.

Monitor Position

Position your monitor directly in front of you, about an arm's length away. The top of the monitor screen should be at or slightly below eye level. This helps maintain a neutral neck position and reduced the risk of strains. 

If you use multiple monitors, place the primary one directly in front of you and the secondary one next to it, ensuring you don't have to twist your neck frequently.

We recommend the use of monitor arms to help you find the perfect positioning, as well as increasing the space available on your desk.

3. Keyboard and Mouse Placement

Keyboard Position

It is important that your keyboard should be flat or slightly tilted away from you to prevent wrist strain. Place it at a height where your wrists remain straight while typing, and your elbows are at a comfortable 90-degree angle.

Ergonomic keyboards can help for those who struggle with RSI due to typing. They come in a range of styles to help users find a keyboard that suits their natural hand placement, reducing the strain on wrists.

Mouse Position

Remember to keep your mouse close to your keyboard to avoid overreaching and straining your arms and wrists.

Use a mouse that fits comfortably in your hand and allows for natural movement. Consider using an ergonomic mouse design that supports a neutral wrist position.

4. Additional Ergonomic Accessories

Footrest

If your feet do not comfortably reach the floor, we recommend the use of a footrest to support your feet and maintain proper posture.

Document Holder

If your job role requires you to frequently refer to documents while typing, we recommend using a document holder placed between your monitor and keyboard to minimize neck and eye strain.

Wrist Rests

Consider using padded wrist rests for your keyboard and mouse to reduce pressure on your wrists. Top Tip: Its best to avid resting on them whilst typing, as this can lead to further strain

5. Breaks and Exercises

Regular Breaks

Take short breaks every 20-30 minutes to stand, stretch, and move around. This helps reduce muscle fatigue and strain.

Micro breaks are another great way to improve your workplace ergonomics. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

Stretching and Exercises

Incorporate simple stretching exercises into your routine to keep your muscles flexible and reduce tension. Focus on your neck, shoulders, wrists, and hands.

Consider incorporating ergonomic exercises such as wrist curls, finger stretches, and shoulder shrugs.

Proper ergonomic setup is crucial in preventing RSI and maintaining overall health and productivity. By adjusting your chair, desk, and computer peripherals to suit your body’s needs, you can create a comfortable and efficient workspace. Take the time to evaluate and adjust your workstation. Small changes can make a big difference in your comfort and health, reducing the risk of RSI and enhancing your productivity.

In today's digital age, many of us find ourselves spending long hours in front of screens, whether for work or leisure. However, prolonged screen time can lead to various health issues, including eye strain, neck pain, and repetitive strain injuries. That is where Display Screen Equipment (DSE) Assessments come in. At PAM Physio Solutions and PAM Ergonomics, we understand the importance of adapting to the virtual landscape. Here, we will guide you through what to expect from a virtual DSE Assessment, ensuring you optimise your workspace for comfort and productivity. 

Enter sit-stand solutions – a revolution in workplace ergonomics designed to provide users with the flexibility to alternate between sitting and standing throughout the workday. In this article, we'll delve into the multiple benefits of incorporating sit-stand desks and desktop solutions into the modern workplace.

Improved Posture and Musculoskeletal Health

Sit-stand solutions offer users the freedom to switch between sitting and standing positions, thereby reducing the prolonged periods of static sitting associated with poor posture and increased risk of musculoskeletal issues.

By allowing for dynamic movement and adjustment, these solutions encourage users to adopt healthier postures. They also help alleviate strain on the spine, neck, and shoulders, and reduce the risk of developing chronic conditions such as lower back pain and carpal tunnel syndrome.

Enhanced Energy and Focus

Sitting for extended periods can lead to feelings of fatigue and lethargy, ultimately impacting productivity and concentration levels. By incorporating standing intervals into the workday, it has been shown to boost energy levels and promote mental alertness.

Sit-stand solutions facilitate increased blood flow and circulation, delivering oxygen and nutrients to the brain, which can result in improved cognitive function, creativity, and overall work performance. The transition between sitting to standing acts as a much-needed micro break, which are essential for mental clarity and productivity. 

Increased Movement and Calorie Expenditure

One of the key advantages of sit-stand solutions is their ability to promote physical activity and combat the sedentary nature of office work. Studies have found that alternating between sitting and standing can significantly increase calorie expenditure and metabolic rate.

By encouraging users to engage in subtle movements such as shifting weight, stretching, or pacing while standing, sit-stand solutions contribute to a more active and dynamic work environment, reducing the negative health effects associated with prolonged sitting.

You can even introduce a walking pad for extra movement whilst you work.

Tailored Ergonomics and Customisation

Sit-stand desks and desktop solutions offer a high degree of customisation, allowing for users to adjust height settings, monitor placement, and keyboard positioning to suit individual preferences and ergonomic needs.

This personalised approach ensures optimal comfort and support for users of varying heights and body types, promoting long-term adherence to healthy ergonomic practices and minimising the risk of discomfort or injury.

They can be a great addition to offices where hot desking is promoted, with users able to personalise their desk set up daily with proper training and resetting for other users the following day.

Versatility and Space Efficiency

Sit-stand solutions come in a variety of designs and configurations to accommodate different workspace layouts and requirements. From full-sized height-adjustable desks to compact desktop converters, there's a solution to fit every workspace and budget.

Desktop sit-stand solutions offer a cost-effective and space-saving alternative for users who may not have the option to invest in a dedicated sit-stand desk, allowing them to transform their existing workstation into a dynamic ergonomic setup with minimal effort.

Promotes Well-being and Employee Satisfaction

Investing in sit-stand solutions demonstrates a commitment to employee health, well-being, and productivity, which can have a positive impact on morale and job satisfaction.

Providing employees with the tools they need to prioritize their health and comfort fosters a supportive work environment and can contribute to higher levels of engagement, retention, and overall organizational success.

Conclusion

Sit-stand solutions represent a simple yet powerful strategy for improving workplace health, productivity, and satisfaction.

By incorporating these ergonomic solutions into the modern office environment, employers can empower their employees to take control of their wellbeing while unlocking the full potential of their workforce.

Whether it's a full-sized sit-stand desk or a compact desktop converter, the benefits of sit-stand solutions extend far beyond physical health, encompassing enhanced energy, focus, and overall quality of work life.

But not every ergonomic solution is a bespoke chair or sit-stand desk, there are a few standout accessories that can be game-changers for everyone, promising not only relief from the strains of prolonged desk sessions but also a boost to your work output. Read on to find out more about our three must-have ergonomic accessories that are indispensable for those seeking the perfect balance between work and well-being (best of all – they won’t break the bank!).

1. Unimouse: Revolutionising Comfortable Computing

In a world where one-size-fits-all rarely applies, the Unimouse steps in as a hero of ergonomic precision. Its innovative design caters to the unique contours of your hand, providing an easily customisable and comfortable computing experience.

Say goodbye to the discomfort of traditional mice and hello to a device that adapts to you, ensuring that your work hours are not only productive but also pain-free.

Some key features of the Unimouse include:

• Body tilt angle anywhere between 35 to 70 degrees
• 6 programmable buttons and an ultra smooth scroll wheel
• Articulating thumb support
• Battery life lasts for up to 3 months, and is speedily charged via USB

 

2. Puk Wrist Support: A Simple Solution for Wrist Comfort

For many, the wrist bears the brunt of endless typing and mouse-clicking. Enter the Puk wrist support, a simple yet powerful accessory designed to ease the strain on your wrists. This unassuming companion is not just a cushion; it's a preventive measure against the aches and pains that can accompany long hours at the keyboard. Discover how the Puk wrist support can become your silent partner in promoting wrist health and enhancing your overall workspace experience.

Benefits of the Puk Wrist Support include:

• Glide & slide functionality allow for easy of movement around your workspace
• Made from thermoplastic elastomer, which acts as a soft surface for your wrist
• Latex Free

 

3. Laptop Riser: Elevate Your Workstation, Elevate Your Health

In a world where laptops have become our constant companions, it's time to elevate our perspective—literally. The Kensington Smartlift Laptop Riser is a tool that goes beyond convenience; it's a key player in maintaining proper posture and reducing the strain on your neck and shoulders. Experience the benefits of raising your laptop to eye level and how this seemingly simple adjustment can have a profound impact on your comfort and well-being.

Key features of the Kensington Smartfit Laptop Riser include:

• Four comfortable height options
• Compact design
• Supports up to 3.5kg of weight.

Are you ready to transform your workspace into a zone of comfort and productivity? Find more accessories that can improve your working day and habits here.

Office ergonomics has become a hot topic over recent years as people have become more and more aware of the potential dangers that come with spending hours sat down at a desk. And it can feel like the dangers are all around you! You have to sit in the right way, on the right chair, at the right desk, and if you don’t then you can be left with persistent lower back pain, among many other things.

People shorter than the average height for adults can struggle when finding ergonomic chairs that fit them properly.

Chairs that are built for people of average or above height are made to support those people with their posture, and if you don’t fit their measurements then you will suffer as a result.

If you are looking to furnish your home office then you may have faced a difficult decision over what chair to choose. With the sheer number of ergonomic chairs on the market your choice will be tough already, but if you are a gamer then your decision may be even more difficult.

Being taller than the average person can have its pros and cons. For starters, being tall generally tends to carry weight socially as most people of average height wish they were a little bit taller.

Before you make an investment into an ergonomic chair, it is important that you know whether the chair will be able to meet your needs according to your physical height.

Hip pain can affect us in many ways, with the most well known being arthritis brought on with age.

There are many physical and wellbeing problems that can develop if you spend long portions of your day seated. For example, if you work in an office job or from home at a desk.

Many of us find ourselves sitting for large portions of the day, whether through work or through hobbies. While this may be a necessity, staying seated for long periods can lead to back pain and especially pain in the lower back.