Ergonomics at Work

1 Jul

In today’s fast-paced work environment, many of us spend long hours seated at desks, often resulting in discomfort or even chronic pain. As osteopaths, we frequently see patients whose ailments stem from poor workplace ergonomics. Here are some practical tips to help you create a more ergonomic workspace and maintain your musculoskeletal health.

1. Chair Setup

Choose the Right Chair: Select an adjustable chair with good lumbar support. Your chair should support the natural curve of your spine.
Proper Seating Position: Sit back in your chair with your feet flat on the floor. Your knees should be at a 90-degree angle, and your hips should be slightly higher than your knees.
Armrests: Adjust armrests so your arms are parallel to the floor and your shoulders are relaxed.

2. Desk and Monitor Placement

Desk Height: Ensure your desk is at elbow height when you are seated. This helps keep your wrists straight and your hands at or below elbow level.
Monitor Position: Place your monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level to avoid neck strain.
Keyboard and Mouse: Keep them close enough that you don't need to stretch. Your wrists should remain straight, and your hands should move freely without strain.

3. Take Regular Breaks

Frequent Movement: Stand up, stretch, and walk around at least every 60 minutes. This helps to reduce stiffness and improves circulation.
Stretching Exercises: Incorporate simple stretches into your routine to relieve tension in your neck, shoulders, and back.

4. Optimise Your Workspace

Organize Efficiently: Keep frequently used items within easy reach to avoid repetitive reaching or twisting.
Lighting: Ensure your workspace is well-lit to reduce eye strain. Use task lighting if necessary.

5. Use Ergonomic Accessories

Keyboard and Mouse Pads: Consider using ergonomic pads to support your wrists.
Footrests: If your feet don’t comfortably reach the floor, use a footrest to maintain proper posture.

By making these ergonomic adjustments, you can significantly reduce your risk of developing work-related musculoskeletal issues. Remember, small changes can make a big difference in your overall comfort and health. If you experience persistent pain or discomfort, consider consulting an osteopath to address your specific needs and develop a personalised treatment plan.

Stay mindful of your posture and workspace setup, and you'll create a healthier, more productive work environment. Your body will thank you!