How to set up your workspace and daily habits to prevent and manage pain
As the world becomes increasingly digital, people spend around 10 hours per day in front of screens–a TV, computer, or smartphone. This extended screen time, driven by personal and professional demands, can significantly impact our physical well-being more than we realize. If your work involves you sitting at a desk, it’s essential to look into the proper care to avoid some health problems associated with desk work. Learn more about ergonomics from NJ Pain & Spine for effective pain prevention, ensuring a healthier, more comfortable work environment.
Your working environment can heavily influence your physical well-being. Ergonomics involves the study of how people work in relation to their environment. We can divide ergonomics into two primary areas: industrial and human factors. Human factors focus on mental stress and decision-making processes, while industrial ergonomics addresses physical aspects such as posture, load/weight handling, and movement. Poor workplace ergonomics can lead to injury, pain, fatigue, and decreased productivity.
Ways to Prevent Workplace Injury and Pain:
Maintain Proper Posture:
Keeping your spine neutral is crucial when spending 8+ hours at a desk. Avoid looking up, down, or sideways for extended periods, as these positions strain your upper back and neck. It’s also important not to cross your legs; instead, keep both feet flat on the ground. This helps maintain a straight spine and prevent back pain and injuries.
Stay Active for Spine Health:
Movement is essential for spinal health throughout the day. Take breaks to walk during lunch or to move around the office – resist the urge to eat at your desk. Using the alarm on your phone or computer can encourage you to move every half hour. Even small breaks for standing, stretching, or getting water can significantly reduce neck and back pain.
Sit-Stand Workstation: 
Sedentary lifestyles often cause back and neck pain. Frequent position changes throughout the day can address this pain. For this reason, sit-stand desks have become popular in workplaces. These desks allow an easy transition between sitting and standing, enabling natural body movement and stretching. This not only reduces spinal pressure but also improves blood circulation.
Chair for Spine Support:
A supportive office chair is vital for maintaining good posture and alignment. Look for chairs with adjustable height, armrests, and lumbar support.
Keyboard & Wrist Alignment:
When typing, keep your elbows bent at a 90-degree angle and set your keyboard to align your wrists with your elbows. If available, use the armrests on your chair to support proper arm placement.
Use a Phone Headset:
Holding a phone between your shoulder and ear can lead to neck, shoulder, and back pain. A headset, earbuds, or speakerphone is a safer, hands-free option.
Office Environment:
Your computer’s position and settings can affect your comfort at work. Here are additional ergonomic tips for computer users:
Integrate Healthy Habits:
In addition to ergonomic practices, certain lifestyle habits support a pain-free body.
Stretch Daily:
Regular stretching keeps muscles and joints flexible, improves posture, and alleviates tightness from prolonged positions. Incorporate stretching at the start and end of your workday, and take stretch breaks throughout the day.
Aerobic Exercise:
Engaging in aerobic activities like walking, running, swimming, or dancing strengthens muscles, improves posture, and mitigates the risks of a sedentary job.
Yoga:
Research shows that yoga is highly effective for pain relief. It strengthens and stretches muscles and can be adapted to various fitness levels.
Incorporating these ergonomic practices and lifestyle changes into your daily routine can reduce the risk of workplace injuries and pain. Ergonomics and pain prevention are essential for maintaining a healthy and productive work environment. Prioritize your well-being by making these minor adjustments today.
