Ergonomics and back pain
Osteopaths regularly treat patients experiencing neck pain, back pain and headaches due to poor ergonomics. Many of these issues are typically seen in those who spend a lot of the day seated, and can be affected by workstation set-up. Making a few minor changes can be beneficial in managing pain.
Ergonomics is the practice of organising objects in a way that allows someone to work efficiently and comfortably. This applies to those using seated and/or standing desks. Prolonged sitting, repetitive movements and increase stress at work are all aspects that can affect not only your ability to complete tasks effectively, but also pain management. Thus, there are a few things to consider when setting up your workplace to make it most ideal. This includes; the activities you do, the facilities available (different chairs, sit-to-stand desk) and, any current or previous injuries or pains.
Here are some strategies you can incorporate when looking at your desk set up.
- Minimise work space clutter, and make sure everything you are using often throughout the day is in a position that is easy to reach. This will decrease any repetitive excessive movements and bending that may cause strain through your back and neck.
- Your computer should be placed at arms length away, directly in front of you and at eye level.
- Your mouse should be beside the keyboard, so that you are not stretching your arm beyond the point of the keyboard
Points to consider when setting up your chair:
- Have your feet flat on the floor, and your chair height set so that your thighs are parallel to the floor
- Have a slight incline to the chair so that you are sitting comfortably
- Your chair should be pushed in, so that your arms/elbows can rest comfortably on the desk
Standing desks:
- Stand with weight evenly distributed i.e. not leaning on one leg
- Desk height should be around waist height or, so that elbow is slightly elevated
Some general tips to minimise workplace aches and pains:
- Take a break from sitting every 45 minutes – just to stand up and move around
- Have work away from your desk
- Vary work tasks and posture throughout the hour – try not to do repetitive movements
- Refocus your eyes by looking away from the computer, and at another object in the distance or on your desk for a few minutes
Author:
Osteopath