Say Goodbye to Neck and Back Pain with These Ergonomic Workspace Tips
The article was written by Dr. Nathalie Beauchamp, chiropractor at Sante Chiropractic Wellness.
What is Ergonomics?
Ergonomics is the study of people’s interactions with their environment. It is the science of making things fit the way that people work and live. In other words, ergonomics is all about creating a comfortable and efficient workspace for people. This can be done in a variety of ways, depending on the individual and their needs. Ergonomics can help eliminate neck and back pain.
Why is Ergonomics at Work Important?
- Headaches/migraines
- Neck pain
- Mid-back pain
- Carpal tunnel syndrome
- Elbow tendonitis
- Shoulder/hip bursitis
- Low-back pain
- Sciatica
- Numbness and tingling (arms, legs, feet, and/or hands)
Ergonomics—Desk, Chair And Technology
Ergonomically Correct Sitting Position
- Ensure that your hands, wrists, and forearms are straight, in line, and roughly parallel to the floor. The keyboard and mouse should be at the same level and close to the body to avoid repetitive reaching.
- Ensure your head is leveled, forward-facing, and in line with your torso. This means your computer needs to be positioned in a way where you can look straight at it and not need to bend your neck down. If you have multiple screens, ensure they are all at the same level and that you are not needing to tilt or rotate your head too far for prolonged periods.
- Your shoulders should be relaxed and your upper arms should hang normally at the side of the body.
- Ensure your elbows stay close to your body and are bent between 90 and 120 degrees. Rest them softly on padded elbow support if your chair has one.
- Your lower back should be in a comfortable, neutral position with adequate lumbar support.
- Your thighs and hips should be parallel to the floor and supported by a well-padded seat that does not press hard on the back of your knees as this can irritate the low back.
- Keep your feet fully supported on the floor with your knees close to a 90-degree angle, and use a footrest if you have to.
Ergonomically Correct Standing Position
- Maintain upper body positions as per the sitting position described above.
- When using a standing workstation, keep your head, neck, torso, and legs approximately in line and vertical.
- Keep the back straight and keep knees a little bent and gluteus muscles slightly engaged.
- Use a footrest to shift your weight from foot to foot.
- Wear shoes that provide proper support. Consider getting indoor shoes you only wear inside of your house and get fitted for orthotics if you have foot pain and/or mobility issues.
- Purchase anti-fatigue mats as they are designed to promote some cushioning and healthy micro-movements within your feet and calves to ensure consistent blood flow while you stand at work.
Simple Strategies To Add More Daily Movement
There you have it! Say goodbye to neck and back pain by following these ergonomic workplace tips and don’t forget to move often. If you continue to experience neck and back pain a chiropractor can help. Don’t hesitate to get evaluated.
To learn more about health providers in your area or to ask about providers who address specific treatment needs, contact us today.
About the author
Nathalie Beauchamp
Dr. Nathalie Beauchamp, B.Sc., D.C., IFMCP is the author of the book—Hack Your Health Habits: Simple, Action-Driven, Natural Solutions For People On The Go and the creator of several online health education programs. Dr. Nathalie’s mission is to educate, lead and empower people to take control of their health.
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Nathalie Beauchamphttps://medimap.ca/author/nathalie-beauchamp/
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Nathalie Beauchamphttps://medimap.ca/author/nathalie-beauchamp/