Being mindful of workplace ergonomics can help you maintain your spinal health and avoid pain!
Whether you spend all day working at a desk or your job has you on your feet most of the day, your spine can be impacted by everything from your desk height to the chair you sit in or the shoes you wear. Workplace ergonomics is a crucial factor to keep in mind whenever you are at the office, whatever that office may be. So, what is workplace ergonomics, and what are some ways to maintain a healthy spine and avoid unwanted pain?
What is workplace ergonomics?
Workplace ergonomics is the study of how people interact with their work environment. It focuses on designing and arranging workspaces, tools, equipment, and tasks to fit the capabilities, limitations, and needs of the individuals working in a specific setting. The goal of ergonomics is to optimize human well-being, performance, and safety, taking in various factors to ensure the best possible environment for working. Applying ergonomic principles aims to prevent injuries, reduce musculoskeletal disorders, enhance productivity, and promote overall health.
Why is workplace ergonomics important?
Everything you do throughout the workday, whether you are a stylist in a salon or an accountant who spends multiple hours behind a desk, can affect your spinal health and overall well-being. For a stylist, this may look like how you stand behind the chair or even the shoes you wear, considering you are on your feet most of the day. For the accountant, this may be as simple as your chair’s positioning in relation to your desk. If any of these factors compromise your spinal health, you leave yourself open to pain and other issues caused by poor work posture.
Tips for Maintaining a Healthy Spine at Work
Use Proper Posture for Workplace Ergonomics
Your sitting or standing posture is essential in terms of ergonomics. Make sure to sit or stand upright with your shoulders relaxed. If you sit at a desk, make sure your back is supported against the chair, with your feet flat on the floor and knees at 90 degrees. If you stand for most of the day, try not to shift your weight to one side. In both cases, avoid slouching or leaning as much as possible.
Establish an Ergonomic Workstation
Workstations will look different for each occupation, but here are some things to consider. Adjust your chair or desk. If you work at a computer, position your monitor directly in front of you at eye level and use an ergonomic keyboard and mouse. Give yourself a sufficient amount of space to accommodate necessary equipment and the ability to complete tasks without excessive reaching.
Take Regular Breaks
If you find your body getting stiff from holding your posture, take breaks! Even 5 minutes of walking or stretching can help. Sitting or standing for long periods can cause discomfort, so try for a break every 30 minutes to an hour for some light physical movement or to get off your feet if you have been standing too long.
Use Proper Lifting Techniques
If your job requires lifting heavy objects, use your leg muscles rather than straining your back. Bend at the knees, keep your back straight, and lift with your legs to avoid unnecessary strain on your spine.
Stay Active Outside of Work
Regular exercise and physical activity outside of work are essential for overall spinal health. Engage in activities that strengthen your core muscles, such as yoga, Pilates, or swimming. Another great resource to utilize outside of the office is a chiropractor. Chiropractic adjustments will help you maintain your spine health and correct any issues within your spine that can result from poor work ergonomics.
Keep Yourself Hydrated
Drinking enough water throughout the day helps maintain the hydration and elasticity of the spinal discs, which can reduce the risk of disc degeneration and related back problems. Adequate water intake will vary from person to person. Figure out how much water you should drink daily and get a water bottle to help you reach your goal.
These are just a few tips to help maintain a healthy spine and avoid pain at work. With workplace ergonomics, it’s important to listen to your body and make adjustments as needed. If you experience persistent pain or discomfort, consult with a chiropractor and other ergonomics specialists for help.
Chiropractors in Oviedo, Florida
At ProCare Oviedo Chiropractors, we are passionate about helping you maintain a healthy spine, whether at the office, enjoying your favorite sport, or hanging out with your family at home. If you feel your workplace ergonomics have compromised your spine, our comprehensive approach to wellness and corrective chiropractic techniques can help. We serve Oviedo’s Central Florida area, including Casselberry, Winter Springs, the University of Central Florida, and more.
