Functional tips to manage and alleviate symptoms of TOS
1. Seated Posture
• Feet Flat on the Ground: To promote stability, keep your feet comfortably supported.
• Knees at Hip Level: Ensure knees are at or slightly below hip level.
• Straight Back: Use a chair with good lumbar support to maintain the natural curve of your spine.
• Shoulders Relaxed: Keep shoulders down and back, avoiding hunching.
2. Desk Setup
• Monitor Height: Position the top of the screen at eye level to prevent neck strain.
• Keyboard and Mouse Position: Keep them at elbow height, close enough to avoid overreaching.
• Use a Wrist Rest: This can help maintain neutral wrist positioning.
3. Standing Posture
• Weight Distribution: Distribute weight evenly on both feet to avoid leaning.
• Avoid Overhead Reaching: If you need to reach up, use tools like step stools or adjust your workspace.
4. Driving Posture
• Seat Position: Adjust the seat so your back is supported and your arms can rest comfortably on the steering wheel.
• Elbows at a 90-Degree Angle: Keep your elbows relaxed and bent while driving.
5. Sleeping Position
• Use a Supportive Pillow: A pillow that supports the neck without elevating the head too high.
• Side Sleeping: If sleeping on your side, consider placing a pillow between your arms to avoid shoulder compression.
6. Frequent Breaks
• Move Regularly: Incorporate short breaks to stretch and change positions throughout the day.