An office may seem like a safe place where injury is unlikely to occur. But even if you’re not doing strenuous manual labour or heavy lifting, there are many ways that seemingly harmless tasks can lead to debilitating pain and even severe injuries.
Ergonomics describes the science behind people and how they interact with their work environment. Methods have been developed based on ergonomics to improve the efficiency of how people work and help them avoid unnecessary pain, fatigue, stress or injury. Here are a few ergonomic strategies you can practice in your workplace to reduce the likelihood of pain and injury.
Good Posture
One of the most common workplace induced ailments is lower back pain. When you are forced to sit at a computer for 8 or more hours per day, it can create a real strain for your spine. There are ergonomic office chairs you can buy, but if you don’t have that option, you should ensure you’re practicing good posture for a healthy back.
Correct sitting posture involves keeping your spine straight with your feet resting flat on the ground and neck comfortably neutral (not having to crane up or look down). If your feet can’t touch the ground even when your chair is at its lowest setting, try a foot rest. Make sure to stay vigilant about posture or you’ll soon find yourself slouching again!
Organising Your Work Station
If your workstation is not set up with ergonomics in mind, it could be a minefield for a whole host of issues and injuries: neck, back, shoulders and even wrists. If you use a computer, the top of the monitor should be at or a little below eye level, the monitor should be straight ahead of you about an arm’s length away – this will help you avoid neck strain.
The keyboard should be directly in front of the monitor, at a height slightly above the level of your lap so your arms tilt downward during use and your elbows are in an open position. Keep your hands and wrists straight. If your keyboard has a wrist rest, make sure you only use it for brief rests; relying on a wrist rest can end up causing more damage. The mouse should be in easy reach to reduce the force required to move it. You can buy an ergonomic mouse with a trackball to further reduce forearm movement. Correct use of the keyboard and mouse can help reduce your chances of developing Repetitive Strain Injuries (RSI) such as Carpal Tunnel.
Take Regular Breaks
No matter how efficiently you set up your workstation or how perfect your posture is, it is simply not healthy to sit for long periods of time. Prolonged still postures can affect the blood circulation in the body and working at a computer too long can cause over exertion of the muscles in your neck and back. Stand up and stretch your legs every 30 – 60 minutes – take a small walk and give your eyes a rest from staring at the screen too!
Consult with your workplace for more information about occupational health and safety related to your particular role. And if you are experiencing pain or discomfort, don’t hesitate to contact us at Morley Physiotherapy.