Creating an Ergonomic Work Environment

Did you know that most Americans are sitting at work for at least 40 hours a week? Oftentimes, people are using a computer in the office, and at home too. Gradually, chronic pain symptoms begin to surface. Many people are soon afflicted by neck and back pain, carpal tunnel syndrome, poor posture, and chronic numbness in the limbs. The U.S. Department of Health and Human Services recommends greater attention to workplace ergonomics as a way to increase employee health, contentment, and productivity. With proper workplace ergonomics, there is less of a chance for injuries, a greater level of comfort, and a decrease in stress.

There are a few important principles to consider when thinking about the effects of good workplace ergonomics. First of all, remember to switch postures periodically. Static postures inhibit blood flow, resulting in muscle fatigue and strain. By changing postures, you decrease your susceptibility to injuries. Second, find positions that are neutral and do not extend your joints to the extremes of their range. Notice the places where pressure may build at a single joint and be sure to diffuse the pressure upon a larger area, such upon a wrist pad or back cushion. Lastly, use your largest muscles whenever lifting any objects, heavy or light. Using your larger muscle groups helps eliminate the stress and risk of injury upon your smaller, weaker muscles.

There are also tips for greater comfort for those working in a cubicle or office setting. There is a tendency for people to slouch or hunch over in their chairs, get neck pains from looking at the computer screen, or experience numbness in the low-back. Other problems that people experience are headaches, weak leg muscles, and pain the wrist or elbow. It is possible to minimize the pain you feel, or to even get rid of these ailments completely.

Getting up from your desk to stretch is one thing you can do. Take mini-breaks from your work, even if it’s just every half an hour, to walk around. You can also do simple exercises like shoulder shrugs and neck rotations — especially those who are constantly on the phone. Using a headset for long phone calls is another way to relieve the stress from your neck. Looking at the computer screen can put a lot of strain on your eyes as well. Look outside a window or at objects far away. This allows you to move and relax your eye muscles.

Your posture is influenced by the way your work area is set up. The height of your desk should be high enough so that you can comfortably reach all of the items on it. Your feet should be able to touch the floor when you are sitting, with your body and your legs forming a 90 to 110 degree angle. Also, since you will be sitting all day, you'll need a chair that has a cushioned seat and a back support. The seat needs to be cushioned and supported enough for you to be comfortably seated all day. If the chair is too hard, it is a good idea to add a cushion, as to prevent low-back pain. You should lean against the back support of your chair to prevent yourself from slouching or hunching over.

Your head and neck should be in alignment when you are looking at your computer screen. Your computer monitor should be set so that the top of it is level with your eyes. Allow your head, neck, and back to remain in a neutral, aligned position. Avoid hunching over and leaning toward the computer screen. If you are reading documents, use a bookstand to keep the pages in the one position so that your eyes can focus on the same spot.

For those who use a computer all day, there are also tips for improving workplace ergonomics that are specifically for you. For those who use a laptop, use an external mouse instead of the touchpad. When using your mouse, move your entire shoulder and arm — do not localize movement to only your wrist. Also, make sure your elbow isn't hanging off the edge of your desk. Give your forearm plenty of space to rest. Remember to take breaks away from your computer. Stretch, flex, and rotate your hands, wrists, and arms.

For those who do labor intensive work, and need to do a lot of heavy-lifting, it is important to assume the correct position when lifting objects. Never bend forward to grab a heavy box. Instead, keep the back straight and lift up using your legs. You can easily hurt your low-back muscles if you bend forward and the heavy object is too much to carry. Keep your elbows flexed and your head up. Also, keep the object close to your body. Lift and stand with your body as close to straight as possible. Don't go it alone if it's too much for you to handle; get help if something is too heavy.

The ergonomics of your workplace is intricately linked with your chiropractic health. Paying attention to the details of your work environment now will help prevent the chronic injuries that sadly afflict so many already. It is up to you to create the most comfortable conditions for yourself.