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.

If you’re like most people, you spend the majority of your working day sitting at a desk in front of a computer. And like most people, you probably experience neck and back pain as a result. This is because many people do not have an ergonomic workspace.

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In this blog post, we will discuss some tips on how to create an ergonomic workspace that will help reduce or eliminate neck and back pain!

Why is Ergonomics at Work Important?

Posture and spinal health play a vital role in your overall well-being, so it stands to reason that our every day habits can either improve or hinder our body’s ability to function optimally.

As the workplace continues to evolve we are seeing more people showing signs of inadequate workstations. Not only is it important for employers to ensure employees are properly set up to give them the support required to do their jobs with minimal risk of injury, it’s also extremely beneficial for them as the employees are able to do their work with more efficiency and focus.

Having a workstation that is properly set up can reduce the risk of eye strain or work-related headaches. It can also minimize neck and back pain as well as decrease the likelihood of repetitive strain on your spine, muscles, joints, and tendons. When your workstation is ergonomically set up for you specifically, it can be more comfortable but more importantly, it can lower stress and overuse injuries that often occur when we sit/stand at improperly set up workstations.

Improperly set up stations can of course lead to a myriad of ergonomic-related pain and biomechanical issues in the long term.

Interested in learning how chiropractic care can help with TMJ issues? Check out this blog post!

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Below are common conditions related to inadequate workstations: - 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)

Unfortunately, a number of these conditions can be passed off as “normal” aches and pains that often get assigned to us as we age, however many can be avoided if ergonomics, during work and leisure, are given proper attention.

Ergonomics—Desk, Chair And Technology

When we are at our desks we need to be able to move periodically. Moving throughout the day is important—did you know that fidgeting is actually good for you? Fidgeting, like foot tapping or bouncing, can help blood flow, help you stay focused and alert, and burn calories!

More and more offices are seeing the value of a stand-up desk. Especially now that they have lowered in price since being first introduced making this an option for homes as well. If this is something you want to consider or is in the budget, I do recommend getting an anti-fatigue mat. Anti-fatigue mats are designed to reduce fatigue caused by standing on hard surfaces, like hardwood floors or cement for long periods.

When you sit at work it is imperative that you have a good ergonomic chair. You can consider using an exercise ball also, as they are affordable and do a great job of ensuring your core is engaged and active while sitting. You can add a base with wheels to the exercise ball if you think you might feel more confident. ### Ergonomically Correct Sitting Position

!Correct Sitting Posture

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

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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

If you work in an office building then an easy change can be taking the stairs over an elevator. If you are working from home, take mini breaks throughout the day to get water, walk downstairs or upstairs to use the bathroom or simply get up and do some mild stretching every hour or so.

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Walking meetings can be an exceptional way to move and get some fresh air. If you know that there is a meeting coming up with a coworker and you do not need to be sitting at a computer, suggest going for a walk or set up your meeting for a call so you can walk while you meet. If you are working in the same office building you can walk around the building outside for the meeting.

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.