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.