What is Ergonomics? Ergonomics is a comprehensive term used for explaining movements, design and postures of the items which we use in our daily life so that they can fit according to our body movements to promote work efficiency as well as to prevent injuries.
Simply saying, ergonomics can be defined as the process of redesigning or rearranging of your workplace, products or particular systems to help people gain better health who uses them.
It involves the study of the efficiency of people in their particular working environment.
It explains the basic principles of enhancing the work productivity by using the better sources which are designed for body angles.
Page Contents (Quick View)
- Neck And Back Pain From Your Job?
- How Ergonomics Tips Helps?
- Workplace Ergonomics for Neck Pain
- 10 Best Furniture Accessories To Help Boost Your Workstation Experience
- Additional Ergonomics Tips At Bed And While Reading
Neck And Back Pain From Your Job?
Have You Ever Wondered Why Your Job Is Giving You The Aggressive Pain In Neck?
Let me tell you!
If you are feeling the pain in your neck every time at the end of your work day, it can be due to the heavy stress you placed on your neck while working.
Prolonged or repetitive activities can severely affect your muscles and joints which then causes neck, shoulder or back pain. Some of these activities may include:
- Sitting and working at your computer station for prolonged time
- Repetitive arms and shoulder movements
- Holding head in the forward direction while reading on a computer screen
- Bending your shoulder and neck while talking on your phone, etc.
How Ergonomics Tips Helps?
Not only at your workplace, but common activities like playing, sitting, climbing stairs, sleeping, reading, etc. if not carried out with proper posture can cause ache, strain and pain in the body parts.
But by using the principles of ergonomics, we can reduce (or completely avoid) the chances of getting the stress, pains and neck aches by manifolds.
Lifting objects and weights (like lifting heavy boxes while working in industries or at home) in a proper way not only prevent spine injuries but also avoids aggravation of previous injuries. According to ergonomics tips, for lifting objects, you should keep your back straight and make use of core muscles, thighs and gluteal.
Picking heavy objects by bending your spine, can put your spine at the risk of injury. Therefore one should avoid this at any cost.
Workplace Ergonomics for Neck Pain
Mobility is important to keep discs present in the back and neck region healthy. Sitting in front of computer for prolonged period of time at work can put a lot of stress on the discs. So, it is important for you to take frequent breaks which helps in preventing spinal stiffness and stress.
In addition, you also need to follow the office or workstation ergonomics tips and tricks which helps you in preventing back or neck pain at work. As seen in above figure, by making some basic changes to your workplace ergonomics you can boost up your productivity while eliminating the chances of getting any neck, shoulder or back pain.
10 Best Furniture Accessories To Help Boost Your Workstation Experience
Here are 10 amazing workstation accessories for you that will help in rearranging your workstation at the office as per your body needs and ergonomics principles. Believe me, you will find yourself much comfortable and healthy when you use these workstation organisation tips while working at your study, office, workplace or home office. Lets check them below…
Click Here to check this workstation set-up at Amazon
1- Height Adjustable Monitor Mount Combo
As mentioned before, your desk too high or too low can be a reason of fatigue to your shoulders and neck along with lower back region and eyes. Therefore it is necessary to place it at the optimum height so that you can view the screen clearly without any strain.
We recommend adding a height adjustable monitor mount combo or adjustable standing desk converter to your workstation which can help prevent all the further health problems.
2- Adjustable Dual Monitor Standing Desk
Your computer monitor should be set at an appropriate height to avoid getting your neck and back affected. Now if you are bit professional like me and frequently use two monitors at a time, you will need this to maintain the proper height. Dual monitors are the must have for many professionals like freelancers, bloggers, web designers, musicians, etc.
Adding an adjustable dual monitor standing desk or sit-to-stand converting desk to your workstation not only help expand your computer work-space but also help in making it convenient to work. Further it also helps in avoiding all sort of health issues which may be caused due to ergonomics or bad posture.
While using these adjustable monitor desk or mounts, ensure that you position the monitor straight before you, just below the eye level. If habituated of wearing bifocals, adjust the monitor at 1 to 2 inches for a better view and to be safe from the bright light source.
3- Ergonomic Chair
It is essential to choose a comfortable office chair with adjustments that supports spinal curves and gives calm posture. Ergonomic chair is the one which basically allows you to adjust the height for a proper rest of feet on the floor and thighs comparable to the floor.
Office people love to choose a chair that is ergonomic in nature and can help to adjust their body easily for maximum comfort. You can choose an ergonomic chair with a backrest that help you sit relaxed while you are working on a computer.
Many people also love using balance ball chair at their workstation which can be a great option for you to avoid or treat neck and back pain.
4- Computer Desk with Shelves
Always keep the main objects at a reachable distance like your telephone, printing machine or a stapler which minimizes your reaching effort. In case the things are away at a certain distance, stand up and reach for them slowly – as a form of simple exercise and break after a long seated posture.
It is glad to note that you can organize your workstation in such a way that you can reach to the objects you need often quite easily. Consider using computer desk with few shelves so that you can place the important things within your reach.
5- Anti-Glare Screen
Using anti-glare screen protector can well avoid glaring on your laptop or PC screen thus helping your prevent various health problems.
You can off course place your workstation in your room in such a way that your screen does not produce any glare affect. People who have windows in their room directly in front of their workstation may also consider adding curtains to them for avoiding the problem.
6- Document Holder
Consider adding a document holder to your workstation, if you are in need. This should be placed between the monitor and keyboard or just next to the monitor in the right. This will avoid you from twisting your neck often times for viewing the source materials while typing.
Additional Tip: Frequent use of telephone between neck and head creates pain. Try to use a headset or speaker for a telephone talk to type in a free way or write at the same time and feel ease.
Chair at high position to the desk creates a spine problem which needs to be adjusted to the height of the desk. Use a footrest or a stool to rest feet on the platform instead.
Footrest is an additional workstation accessory which can help you in resting your foot comfortably while working. This will help to keep your knees and feet relaxed and you may essentially need one if your feet feel much tired while working.
Create clearance for your thighs, knees and feet near the desk for a good support. Also avoid the storage of unnecessary items under the desk which you use occasionally.
8- Ergo Arm Rest
You can consider using an ergo arm rest or a wrist support pad that reduces the strain on your wrist, arms as well as shoulders to support your forearm much better.
Additional Tip: In case if your desk includes a hard corner, pad it or make use of a wrist rest for a comfortable feel.
9- Ergonomic Keyboard
Ergonomic keyboard comes with contoured design and are thus much more comfortable to use than as compared to conventional flat keyboards. Using this type of keyboard will help achieve more natural motion when typing.
People with painful problems such as carpal tunnel find it extremely helpful and thus it can be your best companion to avoid such problems. Also if you type a lot while working this is a must have for you. Additionally, if not required you should get a compact keyboard instead of using those large keyboards with extra function keys.
10- Ergonomic Optical Mouse
Using ergonomic optical mouse while working at computer is one of the best ways to avoid strain on and around the wrists.
Although these comes at a bit higher price than the normal mouse, it is worth investing the amount if you are really concerned about your best health or if you are suffering from problems like repetitive strain injury.
Additional Tips: Place mouse and keyboard on the same surface with less distance in between to maintain a straight posture of upper arm and hands. Maintain the habit of using keyboard shortcuts in order to reduce the use of extended mouse.
Furthermore try to adjust the mouse sensitivity and exchange the use of hand for mouse functions by moving the mouse to the keyboard further area. Also observe the posture of arms and shoulders for free movements.
Well, these are few of the important (yet ignored) things you can add to your workstation for pain prevention and treatment. These will surely make a drastic change to avoid back, foot, knees, shoulder and neck pain from computer use.
Additional Ergonomics Tips At Bed And While Reading
We all know that we spend almost 35% of our life in bed while sleeping. But have you ever wondered that sleeping in improper postures can badly affect your body?
For avoiding all the bad body pains, one should certainly avoid sleeping on stomach as it requires you to turn head to the side for breathing which puts too much stress on your neck and upper back region of body. Also this unnatural position curves lower back part of your body and causes stress on discs.
The best way to get a sound sleep is by sleeping on your back with pillow under the knees. You can also try sleeping on your side by placing the pillow in between your knees. You would be glad to know that using ergonomically correct pillow for sleeping wonderfully supports and protects the natural curve of your neck while preserving the proper spinal alignment at the same time.
Maintaining proper posture while reading is also very important to protect oneself from neck and back pain. It has been seen that people who are in a habit to read book at bed time suffers from neck or back pain. And thus it should be avoided. Reading book while lying on your stomach for long period of time can also put strain on your back as well as neck region. This can further lead to headaches, hip and back pain.
For reading a book in proper manner, sit on a comfortable chair and place your book properly on a table. Or if you want to spend great time reading at bed you can try using elevated or triangle pillows for neck, back and knees support. This will prevent your from getting your neck strained.
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