Webster defines Ergonomics as, “The study of efficiency in working environments.” However, when I talk to patients about ergonomics, we discuss details such as their office environment, sleep, driving, work, and daily activities. Ergonomics means making sure your body is set up correctly to help in avoiding injury.
The Office Environment
In the office environment, many people are locked behind a desk, a phone, or a computer. The forward world we live in puts our arms in a flexed position with our heads dropping forward. This leads to slumping over and puts us at risk for upper back and neck pain which I called “cumulative trauma.” This means that over time, we get tight in areas, we develop weakness and things wear down. We overload ourselves and this causes pain and injury.
I think most people are acquainted with ergonomic chairs. You don’t need to go out and purchase the most expensive chair, but it is important to invest in a chair that is a good fit for you. Using that chair properly is equally important.
A lot of women cross their legs when sitting which increases the load on their hips. We recommend keeping both feet on the floor while maintaining as much of a neutral posture as possible. Some ergonomic chairs have rolls, but if your chair doesn’t have one, there are different things you can put in the small of your back to provide support. Without that support, eventually your core musculature will weaken and your brain is going to scream, “Okay, Uncle!!” To alleviate that pain, we begin to slouch.
Tulsa Spine & Rehab treats it’s patients to a free posture support in the form of a small beach ball. The patient blows the ball up to where it feels comfortable when placed between the small of their back and a chair. These beach balls are invaluable in helping to maintain good posture throughout a long day at the office.
We also recommend that patients try to get their computer as centered as possible. Looking one direction and sitting another direction is never recommended. They need to make sure the keyboard and the screen are centered to prevent bending in different directions. They should try and get their arms on the desk to prevent Carpal Tunnel Syndrome in the fingers. Above all, remember to interrupt sitting sessions. The human body is not wired to sit for 30 minutes at a time, much less two to three hours. I’m not endorsing anyone should blow off work to exercise, but simply getting up and moving for 30 seconds is enough of a break for your back. If you need a reminder to do this, you can purchase little timers that will chime every 10 to 12 minutes.
For those who do a lot of phone work, I highly recommend a headset. A headset will help in keeping your posture as neutral as possible.
Your Home Environment
There are several things you can do while sleeping to help your posture. Don’t sleep on your stomach; instead, sleep on your side or your back. As mentioned with the ergonomic chair, you don’t need to buy the most expensive mattress out there. Purchase a mattress that will provide a moderate amount of support and avoid pillows that greatly displace your head. Again, the idea is to maintain a neutral position as closely as possible.
Take your little beach ball with you while driving, which will provide a very inexpensive and easy lumbar support. Adjust your steering wheel and seat to where it is comfortable, but still maintaining your neutral position. Lastly, when getting in and out of your car, don’t get in a hurry. We have patients who have injured themselves simply from transitioning in and out of their vehicles.
If you take just a little extra time and care now to make proper adjustments in your posture habits, the chances of pain and problems can be avoided both now and in the future.
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