Work Place Posture and Ergonomics
Many of us have a job, which require 8 to 9 hours of sitting in an office and staring at computer screen. End of the day we complain of back, neck and shoulder pain. All this happens due to our bad sitting postures.
What is Posture?
Posture is the way we position our body or limbs against the gravity, when we stand, sit, walk, etc. A poor work posture such as slouching, shoulder slump, locked knees, etc can cause serious health problems. A good posture is not just keeping your spine straight. It requires proper alignment of the body, in every situation so that least strain is put on the supporting limbs.
Poor posture in the office is the main cause of work stress, back and shoulder pain, and recurring strain injury reducing the productivity of an employee. Though habits are difficult to change especially the bad ones yet with the right guidance and persistency you can win the battle. Here are few important tips on how to improve your sitting posture and Ergonomics at work.
- Chair – Ergonomic chair is what you require most. It should be set at a height that your forearms come parallel to the desk, elbows at 90 degrees and your foot should be firmly placed on the floor or use a footrest. Keep your back straight and supported by the chair, you can also use a cushion between back and chair.
- Computer – Computer should be placed at one arm’s length from a user with its top matching the eye-level. Keep mouse, keyboard and other necessary items close to your body so that you don’t have to stretch. Adjust the brightness of the computer screen as per your comfort.
- Posture – Sit in front of the monitor and your thigh, knee and hips at the same level. Keep your wrists straight while typing, use a wrist rest to reduce pressure on the wrist but don’t bend it.
Breaks – sitting for a long time at a stretch takes a toll on your body; therefore, make sure you take short breaks in between. Give rest to your eyes by leaving your computer for few minutes every hour.
Exercise & Stretch – Human body needs exercise to remain healthy and function properly. Ergonomics recommends different exercises depending on your job. People who sit for long hours should change their postures frequently. They can lift up and down the position of their chair, stand up, move and do body stretching after every few hours.
People who have a sitting job often suffer from back & neck pain because of poor posture at work. They can improve their health by following good posture tips. As per Ergonomics rules, a person should maintain a neutral posture in which body is balanced and supporting joints and muscles are properly aligned. It also recommends breaks and body stretching at regular interval.