By applying the principles of ergonomics in the workplace, people can often improve posture and avoid injuries and painful conditions.

Poor posture can become second nature over time. When undergoing a physical examination, it may be helpful for patients to ask their physician if there are any signs of poor posture or a condition that may result from it, and to ask for any specific recommendations. The following are tips to improve posture, especially for people who sit most of the day:

• Identify the warning signs of back pain caused by poor posture. Back pain may be the result of poor posture if it occurs during specific times during the day or starts in the neck and moves to the back.
  
  
• Stand up and move. Slouching is more likely when muscles become tired. Workers should get up and move at least once every half hour. Unless prescribed bed rest by their physician, patients are generally advised to engage in some exercise because moderate physical activity can reduce fatigue, pain and disability.
  
  
• Maintain proper alignment while sitting or standing. Distribute body weight evenly while standing and sit up straight to improve posture.
  
  
• Use ergonomic equipment. Using ergonomically designed equipment, such as chairs, can improve posture.

Individuals can also improve posture at home and other everyday settings. Tips include:

• Exercise. Walking, swimming and bicycling can keep the body aerobically conditioned and strengthen muscles, improving posture.
  
  
• Wear appropriate footwear while standing. Avoid wearing high-heeled shoes, which can harm posture.
  
  
• Remember good posture during everyday activities. Walking, lifting heavy objects, using a telephone and typing are activities that require good posture. People can reduce their risk of back injury by practicing good body mechanics when lifting objects: getting close to the object, keeping the back straight and using the leg muscles to rise.
  
  
• Avoid overprotecting posture. It is important to maintain an overall relaxed posture to avoid restricting movements and adopting an unnatural posture.

Eyestrain can be prevented or lessened by performing the following:

• Blink and yawn. This produces tears to moisten and lubricate the eyes.
  
  
• Expose eyes to natural light.
  
  
• Periodically focus on objects at least 20 feet away.
  
  
• Rest the eyes. While seated, place elbows on the desk and place hands over the eyes. Close eyes and breathe deeply for 15 to 30 seconds.
  
  
• Perform eye movement exercises. Close the eyes and slowly move them up to the ceiling, then down to the floor. Then move eyes slowly to the left and right.
  
  
• Perform focus change exercises. Hold a finger a few inches away from the eyes, focus on the finger, then slowly move the finger away. Focus far into the distance and then back to the finger. Slowly bring the finger back to within a few inches of the eye. Then, focus on something more than eight feet away.

There are several other exercises that can be performed to prevent or reduce musculoskeletal injuries and pain. They include:

• Deep breathing. While standing or in a relaxed position, place one hand on the abdomen and the other on the chest. Inhale slowly through the nose and then exhale slowly through the mouth. Repeat.
  
  
• Cable stretch. While sitting with the chin and stomach in, shoulders and hands relaxed and feet on the floor, move head upward as if a cable were pulling it. Hold for three seconds and then relax. Repeat three times.
  
  
• Side bend neck stretch. Tilt head to one side, hold for 15 seconds and then relax. Repeat three times on each side.
  
  
• Diagonal neck stretch. Turn head slightly and then look down as if looking in a pocket. Hold for 15 seconds and then relax. Repeat three times on each side.
  
  
• Shoulder shrug. Slowly bring shoulders up to the ears and hold for three seconds. Rotate shoulders back and down. Repeat 10 times.
  
  
• Executive stretch. While sitting, lock hands behind the head. Bring elbows as far back as possible. Inhale deeply while leaning back and stretching and hold for 20 seconds. Exhale and relax and then repeat.
  
  
• Foot rotation. While sitting, slowly rotate each foot from the ankle. Rotate three times in one direction, then three times in the opposite direction. Relax and repeat.
  
  
• Hand shake. While sitting, drop arms to the side. Shake hands downward gently and repeat frequently.
  
  
• Hand massage. Massage the inside and outside of one hand using the thumb and fingers of the other. Repeat frequently.
  
  
• Finger massage. Massage fingers of each hand individually, slowly and gently. Move toward the nail gently and massage space between fingers. Perform daily.
  
  
• Wrist stretch. Hold arm straight out in front of torso. Pull the hand backwards with the other hand. Hold for 20 seconds, relax and repeat three times for each wrist.