Ergonomics and Safety in the Workplace

It may not be surprising that many Americans are spending at least 40 hours a week sitting and using a computer. However, this doesn't account for the time that is spent on the computer at home. Over time, many people develop chronic conditions in your body including neck or back pains, numbness in the limbs, poor posture, carpal tunnel… the list goes on and on. The United States Department of Health and Human Services often blames this on poor workplace conditions and encourages more ergonomic working environments. This will help increase productivity among employees and create a more positive atmosphere in the office. Better workplace ergonomics reduces the risk of musculoskeletal disorders and stress, thereby minimizing the need for one to seek medical attention.

Here are a few guidelines when rethinking and/or restructuring your workplace for better ergonomics. First of all, change your posture periodically. Perform simple stretches every half hour or so. By increasing your blood flow, you reduce muscle strain -- and thus, your propensity toward injuries. Secondly, always remain in a neutral position when performing any tasks. Extending joints to the extremes of their range of motion can lead to stress injuries and chronic pain from overuse. Last but not least, use the larger muscles to do the work. Whether it is lifting small objects, or a heavy load, using larger muscle groups to do the work puts less stress on the smaller, weaker muscles.

There are also ways to make your cubicle or office setting more comfortable. It is not uncommon for people working in the office to slouch in their seat, experience neck pains from looking at the computer monitor, or to feel a slight numbness in their lower back. Headaches, wrist or elbow pain, and weakness in the legs are other common ailments. A few things can be done to lessen these pains from occurring, or even get rid of them altogether.

Be sure to get up from your desk every so often — about every 30 minutes — to walk around and stretch out your arms and legs. Doing shoulder shrugs and neck rotations can help to relieve stress from your neck. For those who are constantly on the phone, this is an extremely helpful exercise. Also, if you plan on using the phone for a long time, it's a good idea to use a headset. It is also very stressful for your eyes if you need to look at a computer screen all day long. Whenever possible, shift the focus of your eyes and look at something far away, preferably at green plants outside a window. This helps you in relaxing your eyes and maintaining good vision.

The setup of your work area is also essential in determining your posture. Your desk should be set at the right height so that you can reach all of the items on it comfortably. With your feet touching the floor, your body and your legs should form a 90 to 110 degree angle. Make sure that your chair has a cushioned seat and supportive back as well. Since you'll be sitting in your seat all day, it is important to have a cushioned seat for comfort and to prevent low-back pain. If your chair gets uncomfortable to sit in, it's a good idea to add extra cushions. Leaning against the back of your chair can help you to avoid hunching over or slouching.

Keep your head and your neck aligned and be sure to look forward at what you are working on. If your work requires the use of a computer, set the monitor so that the top of it is at the same level as your eyes. Relax your head and neck and stay in a neutral position. Make sure not to lean forward to look at the computer screen. If you need to refer to paper documents, use a bookstand to keep the pages in position. This enables you to focus your eyes on the same area.

Workplace ergonomics are especially important for those who are constantly at a computer. For laptop users, an external mouse is ergonomically preferable to the touchpad. The proper way to use the mouse is to move your entire arm and shoulder, and not just your wrist. Keep your hand and wrist relaxed and don’t hang your elbow off the edge of your desk — have ample room for your arm to rest on. Stretch out your fingers and arms every so often. Always take breaks to step away from the computer and relax your hand and wrist.

If you need to lift heavy objects for work, it is essential to utilize proper muscle usage and body positioning to avoid injuries. When lifting something heavy, do not bend forward to pick it up. If you do, you may injure your lower back. The correct way is to keep your back straight and use your leg muscles to push up. Your elbows should be flexed and your head needs to be level. Keep the object close to your body. Maintain a body alignment that is as straight as possible when lifting and standing. And of course, know your own limit — if it’s too heavy, get help!

Improving your workplace ergonomics can help you to better your chiropractic health and overall wellbeing. It is up to you to take initiative to create the best work environment for your body and the most comfortable conditions to work in.