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This tip and more from Ergovera's Self-Care Poster.

Micro Break
  1. Position your body in a neutral spine position (i.e., make sure your hips are positioned so your lower back is strait and your head directly over your spine and not in a forward position)
  2. Relax your upper back, shoulders, and upper extremities. Use either your lap or your armrests (if more comfortable) to rest your arms; and,
  3. Take a breath, breathe slowly, and repeat several times.

  • Take brief breaks (for a few seconds) periodically throughout your day while you are pausing at the computer, plus a short stretch break every 20-30 minutes. Incorporate these breaks into the natural breaks in your work day, such as while you are waiting for your computer to start, printing a document or downloading a file. If you have discomfort, be sure to check with your health practitioner on the appropriateness of all stretches.
  • Get up and walk around for 5 minutes every hour on the hour when you are not taking your regular breaks or your lunch break.
  • Avoid cradling your phone between your neck and shoulder.
  • Keep frequently used items within an easy reach.
  • Wear wrist braces only while not doing fine motor tasks (i.e., typing).
  • Maintain proper posture, paying careful attention to positioning of head, neck/spine, arms/wrists, hips/thighs and feet.
  • Alternate between different postures on a regular basis.
  • When keyboarding, use minimal force while striking the keys.
  • Use a light touch while using your mouse, avoid holding your fingers raised above the mouse, and keep it as close to your mid-line as possible.
  • Keep a neutral position, where forearms, wrists and hands are in a straight line.
  • Avoid awkward reaching for work tools such as telephone, mouse and reference materials.
  • Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
  • Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover.
  • Alternate between work activities — use different muscle groups to avoid overuse of any particular muscle.
  • Give eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.
  • Maintain appropriate light levels for specific tasks. More illumination may be needed to read a document than to view a computer screen.
  • Reduce or eliminate glare by using window shades, diffusers on overhead lighting, and anti-glare filters for computers when necessary.
  • Avoid long periods of repetitive activity. For example, alternate computer work with other tasks like phone calls, filing, copying and meetings.
  • Vary tasks to make the day more interesting. For example, deliver a message in person instead of phoning.
  • Organize your workload to help even out busy and slow times and to avoid feeling "swamped."
  • Reduce stress by planning ahead and setting realistic expectations for what you can accomplish during the work day.
  • Learn the keyboard commands. This will save time, and will avoid overuse of the mouse.