Ergonomics and Injury Prevention: Setting Up Your Workspace
With more people working from home, proper ergonomics is more important than ever. A poorly set-up desk can lead to chronic neck and wrist issues.
What is Ergonomics?
Ergonomics is the process of designing or arranging workplaces, products, and systems so that they fit the people who use them. In an office context, it focuses on optimizing the workstation to support the natural alignment of the body, thereby reducing physical stress and increasing overall efficiency.
Common Causes of Ergonomic Strain
- Static Posture: Staying in one position for too long.
- Incorrect Monitor Height: Forcing the neck to tilt up or down.
- Poor Keyboard Placement: Causing the wrists to bend upward or downward.
- Inadequate Back Support: Leading to slouching and disc compression.
- Glaring Lights: Causing eye strain and leaning forward to see the screen.
Symptoms to Watch For
Common signs of poor ergonomics include "Tech Neck" (pain in the neck and upper back), headaches, and tingling in the fingers. You might also notice soreness in the forearms or a burning sensation between the shoulder blades. These symptoms typically worsen throughout the work week and improve over the weekend.
Effective Treatment Options
- Professional workstation assessments.
- Postural corrective exercises for the upper cross syndrome.
- Stretching routines for the hip flexors and chest muscles.
- Manual therapy to release tension in the cervical spine.
- Prescription of ergonomic aids like vertical mice or footrests.
Expert Tip
Use the 90-90-90 rule. Your elbows, hips, and knees should all be bent at approximately 90 degrees while sitting. This ensures your joints are in a neutral position, minimizing muscle strain.
Prevention Strategies
Invest in an adjustable chair with lumbar support. Position your monitor so the top third of the screen is at eye level. Use a document holder to keep papers at the same level as your screen, and consider a sit-stand desk to allow for frequent changes in posture throughout the day.
When to Seek Professional Help
If you are experiencing frequent tension headaches or if you have persistent numbness in your hands that makes typing difficult, you should seek a professional consultation. At The Rehab Nest, we can help you correct these issues through a combination of physical therapy and ergonomic education.