Ergonomic Tips for Computer Users

October 6, 2008 at 5:00 pm 5 comments


Study of how people physically interact with their work – fitting the job, the equipment and the work environment to the worker.








 Excercises for the office:

One of the biggest injury risk factors is static posture.

  • lTry to spend at least 5 minutes every hour away from your computer.
  • Remember to ONLY stretch to the point of mild tension.
  • Try to incorporate the stretches into your daily routine.
  • This slide provides some illustrations of simple active stretches to perform at the office.

Hand Exercises:

Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times
 Back and Shoulder Exercises:

Stand up straight, place your right hand on your left shoulder and move your head back gently. Do the same thing for the right shoulder





Head and Neck Exercises


Move head sideways from left to right and back to left

Move head backwards and then forward



 Stretching Exercises …


Sitting at a computer for long periods often cause neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. You’ll feel better.












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5 Comments Add your own

  • 1. nadia  |  October 6, 2008 at 5:06 pm

    I’m glad you posted this. I had back pain yesterday, probably due to improper sitting posture. I’ll consciously try to follow the tips you have provided here, InshaAllah.

    Thanks 🙂

    You are Welcome! Hope this will help you in getting relieved from pain.

  • 2. Ab  |  October 6, 2008 at 6:17 pm

    so I guess sitting slouched on your bed (in the posture that mango-walay use at the side of the street in Pakistan and probably India also) in front of your laptop computer is probably not very ergonomic, I’d say lol :p



    Hehe…very close observant;)

  • 3. Niyaz  |  October 6, 2008 at 10:47 pm

    bhai its very useful for all 🙂

    thanks a ton for this post!!


    You are most welcome, bro:)

  • 4. Niyaz  |  October 6, 2008 at 10:48 pm

    Nice header image bhai 🙂

    Thanks, bro

  • 5. Wakas Mir  |  October 7, 2008 at 12:59 pm

    nice one bro 🙂 You reminded me of my posture 😛 I was kind of sitting as if I was watching tv laying on my bed hehe.. thx

    Hehe, I also do the same sometimes;)


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