How to Have Excellent Ergonomics at Your Workstation

Since the pandemic, more and more Americans have been working from home or practicing ‘hybrid’ working. However, whether you’re working from the kitchen table, in a modern office, or a combination of both, you need to care for your back. 

Almost 65 million Americans report a recent episode of back pain, and 16 million adults (that’s 8% of the total adults) report chronic or persistent pain, according to Georgetown University.

Think about it: many of us lead a sedentary lifestyle, sitting at our desks for around 8 hours a day. Back and neck aches are linked with sitting for prolonged periods with poor posture and/or excessive intervertebral disc pressure. So, taking some time to ensure your workstation is ergonomically suitable can make all the difference to your comfort.

Ergonomics

Often called ‘human factors’, ergonomics is the study of people’s efficiency in their work environment – in other words, the science of human abilities and limitations. 

To achieve an ergonomic workstation, you need to consider the physical layout of your workstation and how you can break long periods of sitting. 

By taking the simple steps below, you’re on your way to an effective workstation, ensuring good posture and comfort while you work. 

  • Chair 

    Always opt for a chair that has back support to support the curve of your lower (lumbar) back. Some chairs have a built-in lumbar roll. Sit back in the chair and ensure that your thighs are horizontal with your knees at hip level. A good work chair should rise up and down rather than remain in a fixed position.

  • Footrest

    If your feet are not resting flat on the ground as you sit, lower your chair or use a footrest to allow for better posture.

  • Motion

    It’s essential to take regular breaks from sitting at your desk. Try standing, stretching, or taking short walks (even just to the water cooler) every 30 minutes, as this can really help your back. Try to avoid eating lunch at your desk. Some simple exercises at your desk can alleviate neck and back pain since they improve spinal strength, posture, and flexibility.

  • Desk

    Next, let’s think about your desk, which should allow you enough space to work without being cramped – this includes clutter under the desk that affects how you sit. Sit/stand desks are growing in popularity in offices because they allow the user to change positions throughout the day.

Your monitor should be at eye level to avoid straining your neck up and down. Ensure that the monitor is flexible, allowing you to raise, lower, or angle it.

The mouse and keyboard should be easy to reach, avoiding the need to overstretch your arm. Tilt the keyboard to a height that ensures your elbows are at approximately 90 degrees and your shoulder are not slumped. A document holder is a great way to hold paperwork at eye level without having to repeatedly move your neck.

In addition to the steps above, consider noise levels, screen glare, temperature, and lighting in the office environment to maximize comfort levels.

We’ve got your back

Sometimes, no matter how careful you are to stay fit and healthy, back pain can arise and truly get you down. Backache will stop you from being able to complete your daily activities like driving, working, caring for children, or socializing. The back is a complex system, comprised of the spine, bone, muscles, joints, and nerve endings. All it needs is one misalignment and you’re in a world of pain. 

Dr. Albert E Andrion, Dr. Doug Reitz, and all of the team here at Suncoast Chiropractic Clinic are here to help, and your health is our top priority.

Just call to book an appointment, and let’s get your back in top shape.