The ergonomics of the workstation is essential to preventing the pain associated with your office position. Indeed, the static position in front of a computer can create tensions accentuated by a number of parameters related to your workstation. If your office posture is not adequate, the pain may appear and increase over time. These pains are called musculoskeletal disorders.
These disorders include all the pains triggered by your professional activity (repetitive gestures, ergonomics of the workstation ...) mainly affecting muscles, tendons and nerves. Musculoskeletal disorders are the leading cause of occupational disease. They are constantly increasing and are the cause of absenteeism and therefore a loss of efficiency for the company. We will outline in this article the good postures to adopt in the office to help avoid the appearance of chronic pain.
Settings to check for good business posture: The seat, it must be adjustable:
-Height: Adjust the height of the seat so that the thighs are horizontal at an angle of 90 to 110 degrees to the hips.
-Lumbar support: In sitting position, adjust the backrest angle so that the bottom of the backrest supports the lumbar arch and maintains the lower back.
-Depth: When you sit, you have to lean against the backrest without the seat (where your buttocks rest) compressing the back of the knees.
-The armrests: They must be adjusted so the elbows naturally rest on them to avoid tension in the upper limbs and shoulders. However, they should not prevent the chair from getting closer to the desk, which could cause discomfort. If the armrests interfere, consider removing them if possible, and move closer to the desk so that your elbows rest directly on the desk. The forearms and arms should form a 90 degree angle.
The work surface, the objects you use on a daily basis should be within reach, ie 90 degrees between your forearms and your arms, which avoids repeated tension in the shoulders and neck .
Keyboard and mouse: The arm should be relaxed along the body, elbows bent 90 degrees, horizontal wrists with a wrist rest under the wrist while using the mouse.
The computer screen: Distance: The correct distance between you and the computer screen depends on your vision, age and the resolution of the monitor. Studies show that a good distance between the screen and the user is between 60 and 90 cm but it is difficult to recommend an ideal distance. A good method is to sit in front of your screen and extend your right arm in front of you. If your hand touches the monitor, it's probably too close to you.
Height and Location: The monitor should be directly in front of you and the top of the screen should be at eye level. If the monitor is placed too high or too low, the neck and upper back are very stressed throughout the day which often causes pain.
Lighting: Room lighting should not dazzle or cause eye strain. Be sure to avoid a direct light source on the screen from a window or lamp, and adjust the brightness according to your visual perception.
Notebooks: The laptop has some adjustment constraints that often lead to difficulties in optimizing ergonomics. For optimal ergonomics, try getting an anchor station to connect a keyboard and mouse or desktop screen to adjust your position.
How to prevent the appearance of pain in the office? In offices, the ergonomics of the workstation must be the first priority. It should be considered by your supervisors to put in place an appropriate solution to comply with the recommendations above. Regular “posture breaks” as it is important to mobilize (walking movements, relaxation), and to hydrate frequently (water) to avoid repetitive strain associated with static posture. The role of chiropractic in business is important. At Advanced Chiropractic Clinic, our chiropractors regularly intervene in the workplace to offer consultations at your workplace. If you want to know more about a possible partnership, just contact us. Indeed, chiropractic is the reference medicine for the prevention and treatment of these conditions. The interest of a chiropractor to follow you in your workplace is simple, it will quickly target the cause of your pain and then initiate treatment faster. Indeed each job being different, each treatment will be as well.
Every patient is unique. The profession of the patient, ergonomics at work, quality of professional and private life (stress, sleep, lifestyle ...), all of these factors can quickly guide your chiropractor. Some musculoskeletal disorders will require several sessions because of their chronicity so it is important not to wait. A pain is an alarm suggesting that something is not working properly in your body. For more information, contact our doctors, Heather THOMPSON and Quentin FONTANARAVA at Advanced Chiropractic Clinic: Nenagh & Clarecastle.