Ergonomics is the study of how efficient people are with their movements, especially with regard to their work setting. The field of ergonomics has garnered considerable attention over the past few years, in large part due to the increased number of individuals working from home. This is because home desk setups are notoriously bad for posture and many people have developed chronic musculoskeletal injuries as a result.
In this article, we will review 5 top tips on ergonomics so that you can remain healthy and injury-free.
Ergonomics Tip #1: The 90-90-90 Posture
We all love sitting in cushy, comfortable chairs while we work. However, these seats often make it very difficult to assume a biomechanically efficient posture while typing and working.
One of the simplest recommendations for improving seated posture is the 90-90-90 position. Specifically, this posture refers to the ideal joint angle at the knees, hips, and elbows while in a seated position.
By maintaining these 90-degree joint angles, office workers, and those who sit frequently throughout the day, often experience fewer injuries, aches, and pains. If you’re sitting in a chair right now, as you read this article, check your posture. Are you able to assume the 90-90-90 position in your current chair and sit more ergonomically? If not, it might be time for an upgrade!
Ergonomics Tip #2: Lift With Your Legs
This is probably a tip that you’ve heard, but it’s worth repeating. Whenever you are lifting an object from the floor (or a lower surface in general), you should strive to use your leg muscles and not your back.
That being said, we don’t necessarily mean to imply that you need to assume a full squat every time you drop something. Rather, you can pick up objects using a modified deadlift form. Basically, to lift objects in this manner, you’ll “hinge” at your hips while keeping your back straight. In doing so, you protect both your spine and your knees. At the same time, you make use of the big, strong glute muscles to accomplish the task at hand.
Ergonomics Tip #3: Relax Your Grip
Whenever you’re handling an object of any weight or size, it is always beneficial to use the most relaxed grip possible. This allows you to use the minimum amount of muscle force required to accomplish a given task, which, in turn, puts less stress through your hand muscles and joints.
Our hands are absolutely vital to our success in nearly every job or task on earth. For this reason, protecting these wondrous structures to the best of our abilities is crucial.
Ergonomics Tip #4: Turn, Don’t Twist
Not everyone will be required to lift heavy objects and place them on higher surfaces throughout the day. However, the odds are that most people will have to do this at one point or another.
Whenever you are required to pick up an object from the floor and place it on a shelf, etc., be sure to turn with your feet, don’t twist your back. For example, perhaps you have moved to a new home and you’re placing your books up on a high bookshelf. In order to best protect your spine, you should ensure that you turn your body to face the bookcase before reaching to place the heavy tomes. This will decrease the stress on your spine and save you from having to deal with debilitating back pain.
Ergonomics Tip #5: Keep Your Body Healthy Through Regular Chiropractic Visits
Chiropractors provide both preventive and rehabilitative services to patients with all sorts of injuries. By keeping regular chiropractic appointments, you’ll ensure that you are doing everything you can to keep your body strong and healthy for the demands you face during the day.
If you are experiencing any pain or issues related to your work or home setup, stop by your local Parker Chiropractor’s office at Awaken Chiropractic today. Schedule your appointment today!