If you work in an office, chances are you’ve experienced back pain, muscle strain, or even the dreaded carpal tunnel syndrome. That’s where ergonomics comes in. Though the term may seem daunting, it’s simply about designing workplaces to fit the needs of the people who use them. At Physio Connect, we’re experts in workplace ergonomics and are here to help you utilise the concept to stay ahead of common office injuries.
Benefits of Ergonomic Assessments
Whether you’re an office worker experiencing discomfort or an employer wanting to be proactive, the best solution is to book an ergonomic assessment.
When one of our skilled physiotherapists conducts an assessment, they’ll pinpoint potential risk factors and provide advice to promote better posture and movement. After implementing this advice, employees will notice a reduction in fatigue and an increase in productivity.
Investing in ergonomic solutions demonstrates that employee well-being is a priority, which can boost morale, increase job satisfaction, and lower absenteeism. Moreover, ergonomic assessments ensure that workplaces comply with health and safety regulations, preventing potential legal issues and creating a safer, more comfortable working environment for everyone.
Examples of Ergonomic Interventions
Methods of ergonomic intervention will differ from office to office but we’ve compiled a list of the most common solutions:
- Adjustable Chairs: Providing chairs that can be adjusted for height, back support, and armrests helps maintain proper posture and reduce strain on the spine.
- Desk Height: Desks should be at a level that allows employees to sit comfortably with their feet flat on the floor and their arms at a 90-degree angle. For the ideal office environment, consider adjustable desks to accommodate employees of all heights and sizes.
- Monitor Placement: Positioning monitors at eye level and at an appropriate distance reduces eye strain and neck discomfort. Dual monitor setups should be arranged to minimise head turning and ensure a natural line of sight.
- Keyboard and Mouse Positioning: Ensuring that keyboards and mice are within easy reach and aligned with the user’s body helps prevent repetitive strain injuries. Ergonomic keyboards and mouse pads with wrist supports are a great addition to any office.
Role of Physiotherapy in Ergonomics
If you already feel that nagging pain in your back or stiffness in your neck after a long day at your desk, consider making an appointment with one of our physiotherapists. Using manual therapy techniques such as joint mobilisation and soft tissue manipulation, they can alleviate pain and improve your mobility, making those aches and pains a thing of the past.
Exercise therapy is another crucial component of our approach. Our physiotherapists will curate a personalised exercise plan designed to strengthen your muscles, enhance your flexibility, and correct any imbalances that might be causing you discomfort. This tailored approach not only helps prevent injuries but also promotes overall physical health.
Finally, let’s not forget about posture correction. Many of us struggle with maintaining good posture during our daily activities, which can lead to unnecessary strain and injury. Physiotherapists provide practical guidance on how to maintain proper posture, which reduces the risk of strain and helps you feel your best.
Tips for Maintaining Ergonomic Practices
Even if there are no pressing issues, maintaining good posture and ergonomic practices throughout the workday is crucial. Here are some practical tips to help you stay comfortable and healthy at work:
- Adjust Your Workspace: Ensure that your chair, desk, and monitor are set up correctly. Your feet should be flat on the floor, your knees at a 90-degree angle, and your back fully supported by the chair. The top of your monitor should be at or just below eye level to prevent neck strain.
- Use Ergonomic Equipment: Invest in ergonomic tools such as keyboards, and mouse pads with wrist supports. These can make a significant difference in maintaining proper posture and reducing strain on your body.
- Stay Aware of Your Posture: Regularly check your posture throughout the day. Ensure your shoulders are relaxed, your back is straight, and your head is aligned with your spine. While it’s an easy habit to fall into, avoid slouching or leaning forward.
Stretching Exercises and Movement Breaks
It’s also important to take regular breaks. Every 30 to 60 minutes, take a short break to stand up, stretch, and move around. This helps to reduce muscle fatigue and improve circulation. Here are a few simple stretches you might like to try:
- Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds and repeat on the other side.
- Shoulder Shrugs: Raise your shoulders toward your ears, hold for a few seconds, and then release. Repeat 10 times.
- Upper Back Stretch: Clasp your hands together and extend your arms forward, rounding your upper back. Hold for 15-20 seconds.
Conclusion
Don’t let discomfort hinder your performance or well-being. Reach out to the team at Physio Connect for a comprehensive ergonomic assessment and discover how small changes can make a big difference in your daily work life. Contact us today to schedule your ergonomic assessment and take the first step towards a safer, more comfortable, and more productive work environment.
