How Posture and Ergonomics Help Reduce Back Pain?
Common back injuries at work
Back pain is one of the most common work-related injuries and is often caused by ordinary work activities such as sitting in an office chair or heavy lifting. Applying ergonomic principals - the study of the workplace as it relates to the worker - can help prevent work-related back pain and back injury and help maintain a healthy back.
Two types of situations typically cause people to begin having back pain or to sustain a back injury while on the job:
Non-accidental injury
In this pain arises as a result of normal activities and requirements of the task. Causes for this could be:
- poor body mechanics
- prolonged activity
- repetitive motions
- fatigue are major contributors to these injuries
This may occur from sitting in an office chair or standing for too long in one position. Accidental injury results when an unexpected event triggers injury during the task. Examples of these could be:
- A load that slips or shifts as it is being lifted,
- slip and fall or hitting one’s head on a cabinet door
These accidents can jolt the neck, back and other joints with resulting muscle strain or tearing of soft tissue in the back.
Back injury from physically demanding jobs
Occupations that are physically demanding and require repetitive lifting (such as in nursing or heavy industry) are at greatest risk for both non-accidental and accidental back injury
Use of ergonomic concepts in office to rid you of back pains
- Own an ergonomic office chair
- Before adjusting the chair, establish the desired height of his or her desk or workstation
- Adjust the office chair to the proportions of the individual’s body to improve comfort and reduce aggravation to the low back and neck while sitting
- Elbow measure: Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface
- Thigh measure: Check that you can easily slide your fingers under your thigh at the leading edge of the chair
- Calf measure: With your bottom against the chair back, try to pass your clenched fist between the back of your calf and the front of your chair
- Low back support: Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire.
- Resting eye level: Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen.
- Armrest: Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders
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