All About Posture and Ergonomics
Poor Posture and Ergonomics in the workplace is a major cause of back pain and stress in the workplace and can lead to repetitive stress injuries. This Posture and Ergonomics can lead to poor employee health and low morale which will ultimately lead to lower productivity, lost time and higher labour costs.
Certified Physiotherapist, discusses the ins and outs of the situation and the ergonomics. Implementing these simple techniques in the workplace and work environment will help improve the work environment and the well-being of both you and your fellow employees.
Tips for Improving Posture and Ergonomics
Learn the warning signs of back pain caused by a poor work environment and posture.
Back pain may be a result of poor work environment and posture if back pain is worse at certain times of the day or week (such as after a long day sitting in a desk chair in front of a computer, but not during weekends); Pain that begins in the neck and descends into the upper back, lower back and limbs; Pain that goes away after switching positions while sitting or standing; Sudden back pain that occurs with a new job, a new office chair, or a new car; And /or back pain that travels every which way for quite a long time.
Get up and move around.
When muscles get tired, the likelihood of slouching, slouching and other poor postures increases; This, in turn, puts extra pressure on the neck and back. In order to maintain a comfortable and supportive posture, change positions frequently. One way is to take a break from sitting on a desk chair every half hour for two minutes to stretch, stand, or walk.
Maintain body alignment while sitting in an office chair and while standing.
When standing, distribute your body weight evenly across the front, back and sides of the feet. While sitting in an office seat, exploit the seat’s highlights. Sit up straight and align the ears, shoulders, and hips in a single vertical line. Any prolonged sitting position, even fine, can be tiring. Moving forward to the edge of the seat with a straight back can alternate with sitting across from the support of the office chair to relax the back muscles.
Some people benefit from the natural balance posture achieved by sitting on a balance ball. In this position, the pelvis is gently rocked forward, adding to the lower back curve that naturally raises the shoulders back (similar to sitting on the edge of a chair seat). Also, be aware of and avoid unbalanced poses, such as crossing legs unevenly while sitting, leaning to one side, shoulder bending forward, or head tilted.
Use ergonomic supports and comfortable office chairs when sitting.
Comfortable, supportive “supports” can help relieve stress and load on the spine. Comfortable office chairs or chairs with adjustable back support can be used at work.
- Footrests, convenient lumbar backings or even a little towel or cushion can be utilized while sitting on the workplace seat, on delicate furnishings, and keeping in mind that driving.
- The use of purses, bags and backpacks designed to reduce back strain can also affect good posture.
- Corrective eyeglasses and computer monitors positioned in your natural eye position can help avoid neck tilt or stress with the head tilted forward.
Set reminders to improve posture and ergonomics
Even with the best of intentions, it can be difficult to remember to take regular movement breaks. Getting better at work and taking breaks requires you to build a habit, which takes time. To support you as you develop healthy habits, you can use any number of reminders and timers available to alert you to take a break from the movement.
One way is to set a timer for 30 minutes of work. When the counter rings, set a timer for 5 minutes to break your movement, and so on. Or, you can take advantage of desktop apps like Stretchy, WorkRave, or Big Stretch Reminder, all of which help you keep track of your work time so you can know when to take a break.
Reducing connection strain
According to OSHA, contact fatigue results from constant contact or friction between hard or sharp objects/surfaces and delicate body tissues, such as the soft tissues of the fingers, palms, thighs, and feet. This contact creates local pressure for a small area of the body, which may suppress blood, nerve function, or the movement of tendons and muscles.
Examples of contact fatigue include resting the wrists on the sharp edge of a desk or workstation while performing tasks, pressing tool handles in the palm of the hand, especially when they cannot be left out, tasks requiring knocking by hand, and sitting without enough room for the knees.
Provide adequate lighting
Poor lighting is a common problem in the workplace and can affect a worker’s comfort and performance. Too much or too little lighting makes work difficult – just imagine trying to do your job without even seeing!
Faintly lit and glare work zones can cause eye strain and migraines, and inappropriately lit territories put labourers at more serious danger of a wide range of wounds.
Equipping workers with adjustable task lighting is often a simple solution to lighting problems. At a computer workstation, take steps to control screen glare, and make sure that the screen is not placed in front of a window or a bright background.
Raise awareness of posture and ergonomics in daily settings.
It is also important to know about posture and ergonomics at work, at home, and at play. This happens when you need to develop good posture and efficiency practices. Episodes of back pain and poor posture or ergonomics can be the root cause of pain.
Use exercise to forbid injury and promote good posture.
Exercising regularly, such as walking, swimming and cycling, can help keep the body in aerobic condition, while specific strengthening exercises can help keep the back muscles strong. Exercise promotes good posture, which further helps to condition the muscles and prevent injury. Are your back muscles 30% stronger than your abdominal muscles? This is necessary to support the upper body and maintain good posture at all times. Personalized strength and stability program is essential to reduce back pain and allows you to engage in activities that you enjoy, live life to the fullest.
Can physiotherapy help?
Despite our best efforts, we have all been subjected to the extra workloads and general stresses in life where remembering to maintain good Posture and Ergonomics can be the last thing on our minds. Physical therapy can help facilitate normal alignment by tightening joint and muscle tissues while ensuring nerve movement. Home exercise programs can be tailored for you to work in any vulnerable areas you may have, helping you get back into the correct Posture and Ergonomics that you can maintain as quickly as possible.
In particular, it is imperative that you seek a medical opinion if you notice any tingling, pins, needles, or numbness of any kind. This may lead to a visit to your general practitioner, occupational health practitioner or local physiotherapist.