Ask yourself, "What motions and activities do I repeat everyday?".

Consider how any of these activities may effect your body. If you hold tension during these everyday activities, or if these repetitive motions are creating tensions in the body.

At times simply bringing your awareness to these actions may help you alleviate them. Or by understanding where the tension in your body is coming from, this may help you to alleviate that tension through active methods such as self massage or massage therapy treatment.

Share with your massage therapist prior to the start of a session what you spend most of your time doing each day and what activities you feel may be causing tension to build up from repetitive motions in your body. Massage therapists are exposed to many clients who will have similar tension areas, so they may be skilled with special techniques to target particular issues and provide relief.

Ergonomics is the science of designing the workplace and daily activities to fit the capabilities and limitations of the human body. Proper ergonomic practices contribute to overall well-being, reduce the risk of injury, and enhance productivity.

Workspace Ergonomics:

*   **Desk and Chair Height:** Ensure your desk and chair are at appropriate heights. Your desk should allow your wrists to be straight and at or below your elbow level. Your chair should provide support to your lower back and allow your feet to rest flat on the floor or on a footrest.

*   **Standing Desk:** Avoid sitting for long periods of time, standing when possible as the posture of standing naturally keeps your body in greater alignment.

*   **Monitor Position:** Position your computer monitor at eye level to reduce neck strain. The top of the screen should be at or slightly below your eye level when you're sitting comfortably.

*   **Keyboard and Mouse Placement:**  Keep your keyboard and mouse close enough so you can use them with your wrists straight and your upper arms close to your body. Consider using a keyboard and mouse pad with cushioning to reduce pressure on your wrists.

Proper Seating:

*   **Supportive Chair:**  Invest in an ergonomic chair with proper lumbar support to maintain the natural curve of your spine. The chair should also allow you to sit back with your feet flat on the floor.

*   **Breaks and Movement:** Take breaks to stand up, stretch, and move around. Prolonged sitting can contribute to musculoskeletal issues. Set reminders to stand or stretch at regular intervals.

Laptop Use:

*   **External Accessories:**  If using a laptop for an extended period, consider using an external keyboard and mouse to maintain a more neutral wrist position. Elevate the laptop to eye level using a laptop stand.

*   **Laptop Ergonomic Accessories:** Use laptop accessories such as an external keyboard, mouse, and laptop stand to create a more ergonomic setup. This helps prevent awkward postures and reduces strain on the neck and shoulders.

Mobile Device Usage:

*   **Eye Level:** Hold your mobile device at eye level to reduce strain on your neck. Avoid prolonged periods of looking down at your phone, as it can contribute to "text neck" and neck pain.

*   **Use Supportive Accessories:**  Consider using ergonomic accessories such as a phone stand or holder to maintain a comfortable viewing angle without hunching over.

Driving Ergonomics:

*   **Seat Position:** Adjust your car seat to support the natural curve of your spine. Sit with your back against the seat and your knees slightly higher than your hips.

*   **Steering Wheel Position:**  Adjust the steering wheel so that your hands are at or slightly below shoulder level. Avoid overreaching or gripping the wheel too tightly.

Lifting and Carrying:

*   **Proper Lifting Techniques:** When lifting, bend your knees and keep your back straight. Lift with your legs, not your back, and avoid twisting while carrying heavy objects.

*   **Use Ergonomic Bags:**  If carrying a backpack or bag, choose one with padded shoulder straps and a waist belt to distribute weight evenly. Adjust the straps to ensure the bag sits close to your back.

Sleeping Environment:

*   **Mattress and Pillow Support:**  Choose a mattress and pillows that provide proper support for your neck and spine. The goal is to maintain a neutral spine alignment while sleeping.

*   **Sleeping Posture:**  Try to sleep on your back or side rather than your stomach to support a more natural spinal alignment. Use additional pillows to support your head, neck, and knees as needed.

*   **Try Minimal Padding:** Mattresses are often too soft to maintain alignment in the spine, neck, and shoulders. Laying flat on your back on a more firm surface will prevent curving of the body as would happen in a very soft cushion mattress.

By incorporating these ergonomic considerations into your daily life, you can promote comfort, reduce the risk of musculoskeletal issues, and enhance your overall well-being. Regular breaks, proper posture, and awareness of your body's needs are key components of effective ergonomic practices.