Ergonomics: Playing a big role in corporate health & wellness
Our physiotherapists who deal with people suffering from musculoskeletal (MSK) issues i.e. pain in joints, muscles, soft tissues & bones report that the most commonly reported pain is that of back and neck. What is worth noticing here, is an increasing incidence of back & neck pain among younger adults, age group 20s to 40s. Dr. Carol Johnson (PT) at ReLiva Chembur notes, “This occurrence is obvious. We areto blame ourselves for it – for we continue to ignore Ergonomics at work.”
What is worth knowing about Ergonomics?
Ergonomics is the process of designing or arranging workplaces, products and systems so that they are most comfortable for human use. The young working population spends most time at work place &needs to increasingly rely on using electronic gadgets. However in the fast pace of things, most tend to forget or sometimes ignore using these gadgets with correct posture- Simplest way could be to manage the workstation ergonomically so that our body gets biomechanically equipped to work better.
Simple workstation changes for sedentary work & laptop users could be:
- Adjust and adapt laptops : A separate monitor and the keyboard is the best way to adjust the hand position.
- Modify your Body Position : Avoid tilting your head. Try to keep all your muscles relaxed. Sit “tall” aligning your ears on your shoulders.
- Adjust the work pattern : reduce prolonged use of computer and minimize use of electronic gadgets unnecessarily.
- Most importantly, move. Movement has a lot of biomechanical benefits.
So remember the answer to your neck and back pain is ERGONOMICS. You could use these two magical formulae that could help you with maintaining Ergonomics in your daily routine.
Remember the magic formulae:
It’s 20:20:20 for your neck
For every 20 minutes you work on a gadget (including laptop, computer, mobile, tablet etc) you should try to look at something 20 feet away for 20 seconds. This thumb-rule will keep you reminded to shift position of your neck and relieve it from the gadget over strain.
30:3 for your lower back
For every 30 minutes of sitting, you must get up to stand or walk for 3 minutes. This thumb rule will help you shift position from sitting to some sort of movement away from your desk and relieve the overstrain on your lower back.
Related Reading:
Ergonomics Programme for Corporate Employees | Tips to Improve Workplace Ergonomics
5 minute Office Stretch exercises: Back, Neck pain | What’s causing your back pain? Is it poor posture
Working long on Computer: Carpal Tunnel Syndrome
Pain Interfering with Your Daily Life?
Recover with Physiotherapy and Get back to your Active Life!
