An ergonomics worksheet
If you spend all day at a desk, listen up: the demands placed on your body are every bit as rigorous as a physically-demanding job, and a good deal more insidious. The problem is that you may not feel the creeping tightness that contributes to systemic misalignment and dysfunction. The repetitive movements involved in office work place a disproportionate amount of stress on certain parts of the body. The best way to mitigate risk factors associated with office work is through proactivity, and ergonomics plays a big part in this. Improving your ergonomics helps you avoid many common workplace “injuries,” including:
- Stiff neck
- Back pain
- Eye strain
- Carpal tunnel syndrome
So how do we improve our ergonomics to prevent workplace injuries?
Improving ergonomics in the workplace
Computer usage is a central component of any office job. If you rely on a computer to get through your day’s work, make sure you observe the following guidelines:
- Keep your monitor at eye level and your keyboard in front of you and avoid your body or your head forward toward the screen.
- If you use a wrist rest, use it for your palms rather than your wrists to prevent the onset of carpal tunnel syndrome.
- Make sure your forearms are supported and your hands are typing at an even angle with them.
Your chair should be properly adjusted so that you can work in an upright position with your head balanced atop the spine and your spinal curves naturally supported. From here, it is a matter of making sure that you move! Yes, movement is a part of ergonomics:
- Give your hands regular breaks from typing, if only to shake them out or stretch your fingers.
- Stretch regularly to maintain good blood circulation.
- Constantly change your posture: even the best posture can hurt if you don’t move. That‘s the idea behind exercise balls: they keep your core engaged and supporting your body. Make sure you move to maintain circulation and prevent muscle tension.
We help office workers in Bridgewater improve ergonomics
Because we believe the office is a generally negative environment for spines, we do everything we can to help office workers mitigate the risk factors inherent in their jobs. If you are interested in using our natural techniques to strengthen your spine and ergonomic strategy, give our office in Bridgewater a call to schedule an appointment today.