What Exactly is Ergonomics?
Ergonomics is the science of designing workplaces and tools to optimize human well-being and performance. The concept is becoming more important over time because as computer usage grows, so do poor posture and injury risks. Fortunately, ergonomic training can effectively prevent musculoskeletal disorders, especially in the neck and lower back.
Work-related neck pain affects 15-44% of computer users annually worldwide, with office workers experiencing even higher rates of 15-43.3%. These musculoskeletal disorders (MSD) have become leading causes of long-term sick leave and disability in industrialized nations.
Strong evidence supports workplace strengthening exercises for office workers experiencing symptoms. Those who receive proper ergonomic training develop better computing postures and habits, which leads to fewer musculoskeletal complaints throughout the upper body over time.
Comprehensive workplace ergonomic programs that blend training and exercises produce remarkable benefits. A six-month study confirmed that combining exercise with ergonomic adjustments effectively reduced office workers' neck pain. Simple changes—like adjusting monitor height, keyboard position, and chair settings—made significant improvements in supporting proper posture.
Here’s 5 Simple Ergonomic Changes You Can Make Today!
By optimizing these key areas, you can significantly reduce the risk of developing musculoskeletal issues and improve your overall productivity.
Positioning: Sit with your back against the chair's backrest. Ensure your feet are flat on the floor or on a footrest. Your knees should be at or slightly below hip level, forming a 90-110 degree angle. This promotes good circulation and reduces pressure on your lower back and bottom. Ensure there's enough space under your desk for your legs to move freely. This allows for comfortable leg positioning and promotes better circulation. Avoid storing items under your desk that might restrict leg movement.
Chair selection: Choose a chair that provides adequate lumbar support and is adjustable in height, seat depth, and backrest angle. A good ergonomic chair should allow you to maintain proper posture throughout the day. The seat height should allow your feet to rest flat on the floor, with your knees at or slightly below hip level. Adjust the backrest to support the natural curve of your spine.
Monitor placement: The monitor should be placed directly in front of you, about an arm's length away. The top of your monitor screen should be at or slightly below eye level. This helps maintain a neutral neck position and reduces strain on your neck and upper back muscles. Position your monitor to minimize glare from windows or overhead lights. Use blinds, curtains, or an anti-glare screen if necessary. Reducing glare helps prevent eye strain and maintains proper posture by eliminating the need to tilt your head to see the screen clearly.
Mouse and keyboard: Your shoulders should be relaxed, and your elbows should be close to your body at your side, forming a 90-110 degree angle when using the mouse and keyboard. This helps maintain proper shoulder and arm alignment. Position your keyboard and mouse closer to your body to avoid overreaching.
Take regular movement breaks: Set a timer to stand up and move every 30 minutes. Even a 60-second stretch break can significantly reduce muscle tension and reset your posture.
Remember, the best posture is your next posture! Movement throughout the day is crucial for preventing stiffness and maintaining good alignment.
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Reference:
Dandale C, Telang PA, Kasatwar P. The Effectiveness of Ergonomic Training and Therapeutic Exercise in Chronic Neck Pain in Accountants in the Healthcare System: A Review. Cureus. 2023;15(3):e35762. Published 2023 Mar 4. doi:10.7759/cureus.35762
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