Introduction   Cheap tips for safe   computing Workspace Setup   Chairs and footrests   Monitor   Keyboard and mouse   Desktop layout   Lighting   Noise Preventative Measures   Caring for your eyes   Back problems   Adjusting your posture   Stretching at your desk   Reducing stress   Organizing your work   Ergonomic devices Health Concerns   Carpal tunnel syndrome   Repetitive strain injury   Eye strain Summary Checklist  Helpful Links

Reducing Stress Sustained physical or mental stress can have a negative effect on health and well-being. To relieve stressed muscles in your upper back, try the following: Super Stress Reliever  For this self-massage technique you will need: 1 solid rubber ball, 2 - 1/2" in diameter. 1 knee sock or leg or panty hose (optional). Stand with your back to the wall. Place one foot slightly forward and bend both knees.   Place the rubber ball between your back and the wall and lean firmly against the ball. Moving slowly from side to side, or up and down,  allow the ball to massage those tight areas between the shoulder blades or down each side of the spine. When you locate a sore area, lean harder into the ball and hold this pressure for about 7 seconds. Slowly release and feel the blood flow into those muscles.   With a little practice you can relieve muscle tightness in minutes, before the area becomes painful.   Tips to remember: Avoid pressing directly on the spine or other bony areas.    At first, the ball may slip away from you. If this happens, drop it into the toe of a knee sock or a cut off leg of a panty hose. By holding the sock loosely as you lean against the ball, you can prevent the ball from bouncing away.   In addition to the upper back, try using this technique on the lower back, or sacrum area.     Buy several balls and keep one in your desk, car tote bag, brief case, etc. A tennis ball may be used in place of the rubber ball, but use caution because it is a firmer material. Other Stress Relievers Avoid overly tight waistbands. Make sure your sleeves are loose and comfortable.   Warm up your muscles with a short walk (10-20 minutes), exercise, or a warm bath. Do stretching exercises daily. Sleep on your side with a pillow between your legs. If you sleep on your back, elevate your knees with pillows under your legs.  Get a massage; they are very effective in reducing stress. Try the stretching exercises described in the sections on stretching at your desk and repetitive strain injury.