Let Your Backbone Slide (Or Not …?)
Most work-related injuries involve the back, shoulders and neck and make up for over 40% of lost time injuries. They can arise from improper workstation setup and inadequate work process design which contribute to repetitive strain or musculoskeletal disorders, causing serious pain and suffering for workers and economic loss for employers.
Employers are required to ensure workers are aware of the hazards associated with the job and workplace and to implement controls to reduce the risk of those hazards — even if the home office is the workplace!
Since proper posture is crucial for maintaining good health and reducing the risk of musculoskeletal injuries it’s essential to take measures to maintain proper posture throughout the day. Here are some tips on how to maintain proper posture and reduce the risk of musculoskeletal injuries in the workplace.
- Adjust Your Chair and Desk Height
Adjusting how your desk and chair are configured for work can make a significant difference. Ideally your feet should be flat on the floor and your knees should be level with your hips. Your desk should be at elbow height, allowing you to type comfortably without hunching over or straining your shoulders. If your desk and chair are not adjustable then consider using a footrest or a cushion to help you maintain proper posture.
2. Take Frequent Breaks
Sitting for long periods can lead to back pain, neck pain and other related problems. Taking frequent breaks can help you avoid these issues. Stand up and stretch every 30 minutes or so. Consider taking a walk around the office or doing some light exercises to get your blood flowing and loosen up your muscles.
3. Use Proper Lighting
Proper lighting can help you maintain proper posture. Make sure your workspace is well-lit to avoid straining your eyes and neck. Adjust your computer screen so that it’s at eye level, reducing the need to tilt your head up or down. It’s also a good idea to look away from screens and devices regularly to focus in on something in the distance … stretching your eye muscles is important too!
4. Keep Your Shoulders Relaxed
Tense shoulders can cause neck and upper back pain. Keep your shoulders relaxed and avoid hunching over. If you find yourself tensing up take a deep breath and consciously relax your shoulders.
5. Use Ergonomically-Designed Tools
Various work-related tools and devices are engineered to be ergonomically beneficial. Consider using an ergonomic keyboard, mouse and chair to reduce the strain on your wrists, arms and back. An ergonomic mouse pad or wrist rest can also help you avoid repetitive strain injuries.
6. Exercise Regularly
Regular exercise can help you maintain proper posture and reduce the risk of musculoskeletal injuries. Consider doing exercises that target your back, core and neck muscles. Yoga, Pilates and other similar activities can also help improve your posture.
7. Seek Professional Treatment As Needed
If you’re experiencing chronic pain or discomfort then it may be time to seek professional help. A physical therapist or chiropractor can help you identify the underlying cause of your pain and develop a plan to address it.
Bear in mind that these tips and suggestions are not intended to be ‘quick fixes’, but should be incorporated as part of a set of lifestyle habits. Making good choices like these all contribute to overall health and quality of life, just like having a balanced and nutritional diet and avoiding excess weight gain. By paying attention to minor details like these you can set you (and your co-workers) up to live strong, productive, healthy and fulfilling lives!
