Sitting Tall: Office Ergonomics for Spinal Health
Many of us are spending a large proportion of our day sat at a desk, staring at screens. This has a significant impact on our bodies, creating more musculoskeletal disorders, particularly those affecting the spine. When we understand and can implement proper office ergonomics, we can maintain our spinal health and prevent long-term damage.
What is Office Ergonomics?
Office ergonomics is the science of designing workstations to fit the physical needs of the user. Previously, we would be forced to adapt to the workspace we are given. With the rise in working from home, our office set up is likely to be less than ideal. By considering how to set up our workspace, using equipment to create a workspace that supports the natural curvature of our spine, it will promote good posture, and reduce strain on our muscles and joints. All of which will reduce discomfort, prevent injuries and enhance productivity.
Why is Spinal Health Important?
The spine serves to support the body, it’s a complex structure made up of vertebrae, discs, muscles and nerves. It allows us to stand upright, bend, twist and move. The spine also protects the spinal cord which carries nerve signals from the brain to the body and vice versa. These signals are essential for feeling sensations and moving your body. When our spinal health is negatively affected, we can end up with ongoing issues, such as sciatica or chronic back pain, which can significantly impact our quality of life.
The Impact of Poor Office Ergonomics
Having considered the impact poor spinal health can have, we must look at how this relates to your office set up.
Prolonged Sitting – When you sit for a long-time excessive pressure is put on your lumbar spine, which can lead to lower back pain. Your core muscles can also become weakened, which reduces the support for your spine.
Poor Chair Support – Many chairs have inadequate lumbar support which can cause the spine to curve unnaturally, increasing the possibility of musculoskeletal discomfort.
Incorrect Monitor Height – When the computer screen is either too low or too high, you are more likely to strain the muscles in your neck, leading to cervical spine issues and headaches. This is particularly common when using laptops.
Inadequate Desk Height – Desks which are either too high or too low can put strain through the wrists, arms and shoulders, which impacts the alignment of the spine.
Lack of Movement – Sitting still may impact the lower back, but general lack of movement can lead to overall stiffness and reduction in blood flow, all of which can exacerbate back pain.
Benefits of Proper Ergonomics
So, how can proper ergonomics give more support, benefit spinal health and improve productivity?
Promotes Natural Spine Alignment – Chairs which are ergonomically designed properly support the lumbar spine, helping maintain the natural curve of the spine and reduce the risk of lower back pain.
Reduces Muscle Strain – Having ergonomic workstations which are specifically designed for the user, reduce unnecessary strain on muscles and joints, particularly for the back, neck and shoulders. This will prevent muscle imbalances, reducing the likelihood of injury.
Improves Posture – Ergonomics encourages users to sit upright, feet flat on the ground and knees at a 90 degree angle. When a good posture is maintained weight is evenly distributed across the spine, minimizing stress on any one part of the back.
Enhanced Comfort and Productivity – Having a comfortable workstation can improve productivity and focus due to users not being distracted by discomfort and pain, allowing them to work more efficiently.
Encourages Regular Movement – Good ergonomic practices encourage regular breaks, with time to stand, stretch and move around. These actions are vital for maintaining spinal flexibility, improving circulation and preventing stiffness.
How to Improve Your Workstation
Invest in a Good Chair – As mentioned above, a chair which supports your lower back will reduce discomfort. Ensure it allows you to adjust the height, including of the arm rests, and tilt.
Position Your Monitor Correctly – Your monitor should be at eye level and about at arm’s length away, which will prevent neck strain. If you work on a laptop, investing in a laptop stand, will allow you to easily heighten the screen.
Adjust Your Desk Height – Your arms should easily be able to rest on your desk at a 90 degree angle while you’re typing.
Use a Footrest – If your feet are not comfortably able to rest on the ground, a footrest will allow you to maintain proper posture, keeping your knees at a 90 degree angle.
Take Breaks – Move your body. Stand up, stretch and move around at least every hour. Doing so will relieve spinal pressure and promote circulation.
Office ergonomics is not just about comfort. Making simple adjustments to your workstation and being mindful of your posture will reduce your risk of pain and spinal problems, allowing you to be more productive and enjoy your time away from the desk to! For more advice, have a chat with us next time you are in the clinic and have a look at our previous blog which has lots of tips to help you if you are working from home.
