ducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel

People today are spending longer hours at work, in front of their computers, just to meet their pressing deadlines and KPIs. As a result, there are more incidents of debilitating back pain, neck ache, headaches, RSI and burnout that are reducing productivity and increasing stress leave.

More than half of computer users each year develop neck or shoulder symptoms and just over one-third develop an impairment or the loss of some function [2] One survey found that backache was the most common complaint, followed by sore eyes and headaches.[1]

In Australia, back problems are the leading specific musculoskeletal cause of health system expenditure, with an estimated total cost of $700 million in 1993-1994 [3].

So what is the answer? By releasing the build up of physical tension, people are able to sustain their working stamina and focus without the physical ailments or a reduction in productivity. Here are 3 ways to protect your productivity from strain:

1. Smart Ergonomics

Sitting at the computer for hours at a time fatigues your muscles and creates physical tension. Using some of the basic ergonomic principles you can avoid a lot of unnecessary strain and maximize your productivity. Here are 4 tips:

a. Have a direct line of sight to your monitor - you should not need to look up, down or twist to see your screen. b. Use chairs that have a tilt function. Sit at 110 degrees (slight recline) to reduce back strain c. Ensure your wrists are straight when using the keyboard and mouse. d. Keep your feet flat on the floor - use a foot rest if required.

2. Smart Stretching

Computer operators who took frequent short stretching breaks, known as micro-stretch breaks (~60-90 seconds) every few hours, reported that it was definitely effective in reducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel t

found that backache was the most common complaint, followed by sore eyes and headaches.[1]

In Australia, back problems are the leading specific musculoskeletal cause of health system expenditure, with an estimated total cost of $700 million in 1993-1994 [3].

So what is the answer? By releasing the build up of physical tension, people are able to sustain their working stamina and focus without the physical ailments or a reduction in productivity. Here are 3 ways to protect your productivity from strain:

1. Smart Ergonomics

Sitting at the computer for hours at a time fatigues your muscles and creates physical tension. Using some of the basic ergonomic principles you can avoid a lot of unnecessary strain and maximize your productivity. Here are 4 tips:

a. Have a direct line of sight to your monitor - you should not need to look up, down or twist to see your screen. b. Use chairs that have a tilt function. Sit at 110 degrees (slight recline) to reduce back strain c. Ensure your wrists are straight when using the keyboard and mouse. d. Keep your feet flat on the floor - use a foot rest if required.

2. Smart Stretching

Computer operators who took frequent short stretching breaks, known as micro-stretch breaks (~60-90 seconds) every few hours, reported that it was definitely effective in reducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel

. Here are 3 ways to protect your productivity from strain:

1. Smart Ergonomics

Sitting at the computer for hours at a time fatigues your muscles and creates physical tension. Using some of the basic ergonomic principles you can avoid a lot of unnecessary strain and maximize your productivity. Here are 4 tips:

a. Have a direct line of sight to your monitor - you should not need to look up, down or twist to see your screen. b. Use chairs that have a tilt function. Sit at 110 degrees (slight recline) to reduce back strain c. Ensure your wrists are straight when using the keyboard and mouse. d. Keep your feet flat on the floor - use a foot rest if required.

2. Smart Stretching

Computer operators who took frequent short stretching breaks, known as micro-stretch breaks (~60-90 seconds) every few hours, reported that it was definitely effective in reducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel

n. b. Use chairs that have a tilt function. Sit at 110 degrees (slight recline) to reduce back strain c. Ensure your wrists are straight when using the keyboard and mouse. d. Keep your feet flat on the floor - use a foot rest if required.

2. Smart Stretching

Computer operators who took frequent short stretching breaks, known as micro-stretch breaks (~60-90 seconds) every few hours, reported that it was definitely effective in reducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel

ducing stiffness and muscle aches associated with long hours at the keyboard, and reported having lower stress levels. Taking stretching breaks were also found to have increased their productivity and enjoyment with working at their PC. [4]

Here are 2 stretching tips:

a. Chin Tuck Stretch: Leaning forward and staring at a screen a strains your neck muscles and can be a cause of headaches. Tuck your chin into your neck and feel the back of your neck stretching out. Hold this stretch for 7 seconds and repeat twice.

b. Wrist Stretch: Hold your right hand palm up (fully extend your arm). Place your left hands fingers on top of your right palm. Gently pull your right hand back towards your body and hold for 7 seconds. Repeat this stretch with your other arm.

The challenge is remembering to do the stretches when you are busy. One solution, by www.StretchSmart.com, is to use ergonomic software program that reminds you to take stretch breaks and guides you through the process.

3. Smart Activity

Take regular activity breaks throughout your day. a. Rather than sitting in a lunch room, or at your desk, get outside and walk b. Have a coffee club, where you come into work 30 minutes early to go for a brief 10 minute walk to the local caf? for a coffee. c. Initiate a weekly in-house Pilates or yoga class d. Sponsor a your own triathlon group and compete in an amateur event

Productivity is not something to 'fix' it requires a cultural shift in thinking and work habits.

[1] http://www.vnunet.com/news/1157993

[2] American Journal of Industrial Medicine 2002;41:221-249

[3] Mathers C, Penn R. Health system costs of injury, poisoning and musculo-skeletal disorders in Australia 1993-94. Canberra: Australian Institute of Health and Welfare, 1999. AIHW Catalogue No. HWE 12 (Health and Welfare Expenditure Series No. 6).

[4] http://www.tifaq.com/articles/excersize_mini-breaks-may98-arthur_saltzman.html