ERGONOMICS AND POSTURE
Written By: J. Daniel Barlow, PTA
Many of us have experienced neck and back pain or discomfort throughout our lifetime. As this is a common condition. This pain can be short-term that resolves with something simple, like rest or it can be chronic and last for quite some time. This low level of pain is often made worse by everyday activities and quite possibly could be caused by your daily posture or even the way your desk is arranged at work and/or school. You might think that it does not hurt enough to justify a visit to your physician, but also that you do not want to live like this every day. There are plenty of techniques and habits you can do to help with your discomfort.
Your daily routine and healthy habits will definitely ensure an improvement with your current neck or back pain. We suggest healthy habits including a good diet, exercise that emphasizes core strengthening, maintaining good weight, and refraining from smoking. Everyday activities should focus on proper back flexibility, good body mechanics, avoidance of prolonged sitting, and proper shoe wear. The most helpful tip could be proper posture and ergonomics (proper desk setup and organization).
Both posture and ergonomics plays a huge role in sitting, standing and sleep / resting positions. Having proper office furniture to achieve the best ergonomic value will help provide a healthier workplace and promote productivity. This efficient ergonomic furniture helps prevent chronic pain and illness and helps companies save on healthcare costs in the long run.
The sitting position creates the most stress on the spine. To reduce this stress, adjust your chair to maintain proper alignment of the lower back by placing your feet flat on the floor and lifting your knees slightly higher than your hips. When in your car, sit close to the pedals to ensure your knees are slightly higher than your hips and avoid slouching by sitting upright and using the arm rests when possible. When at home or work, choose a proper chair that provides firm support and assists in maintaining good posture with arm rests supporting the shoulders and upper back. Take standing breaks from time to time to decrease the load on the spine. Your desk should be arranged so that the monitor is at or just below eye level and maintaining the proper seated position mentioned earlier. Arrange your desk items by order of most frequent (closest) to less frequent (further away). This will help maintain an ideal posture while at work.
For the standing position, maintain a relaxed but erect position. If standing for long periods, use a footrest and try shifting your weight from side to side. This will help decrease pressure on the spine. Use the same desk techniques mentioned above if you are using a standing desk.
When lying down (whether on the side, back, or stomach) your head and neck should be neutral. Use a pillow that allows this position and not push your head too far up or let your head drop back. If lying on your side, the knees should be bent with a pillow between them while the head and neck is supported by the pillow.
The use of smart phones and tablets is becoming very prevalent in today’s society. This is eventually going to be a pain in the neck (no pun intended). To help avoid this potential neck pain, avoid slouching and do not allow your head to protrude forward. Hold the electronic device up so that you can see it better and maintain good posture at your back and neck.
Complying with the above techniques will help ensure a healthier spine and more satisfying / less painful reaction to your everyday activities. Also, with some school aged children participating in virtual classes, the above desk ergonomics and posture techniques would help them with potential spinal discomfort. As always, consult your healthcare provider if you continue to have neck and back pain after following these helpful tips.