Workplace Ergonomics: Working in the office sitting in the same posture for many hours continuously can put pressure on the neck, shoulders, waist and wrists. Therefore, it is important to keep your workplace and your posture suitable for your body. This is called ergonomics. Come, let us know from Dr. Rakesh Komaruvelli, Head of Department of Orthopedics and Joint Replacement Surgeon, Gleneagles Hospital, Fortis Network, Hyderabad, what things people who work sitting for long periods should keep in mind.
maintain correct sitting posture
The back should get full support while working. Especially by providing proper support to the lower back, the sitting posture remains better. Feet should rest comfortably on the ground. If the feet do not reach the ground, a footrest can be used.
Keep your knees and hips in such a position that you do not feel much pressure even after sitting for a long time. It is equally important to get up every now and then.
keep the screen at your eye level
While working on laptop, we often bend our neck forward to look at the screen. Doing this for a long time can cause strain in the neck and shoulders. Try to keep the screen at such a height where you do not have to bend your neck down again and again to view it. If one has to work on a laptop for a long time, then a separate keyboard and mouse can be used by raising the screen slightly.
Do not sit in one place continuously
Sitting in the right posture is good, but sitting in the same posture for eight hours is not good for the body. After working for some time, get up, take a walk or change your position. Taking short breaks to move your body between computer work can help reduce long-term discomfort.
Be careful even while using mobile
Mobile has now become a part of office work also. Constantly looking downwards while using the phone can cause unnecessary pressure on the neck and upper back. Keep the phone at a height as close to the eyes as possible. If you have to talk for a long time, it may be better to use a headset instead of holding the phone between your neck and shoulder.
Don’t ignore small problems
Mild back pain or occasional stiff neck may seem minor, but if this problem is happening repeatedly, then it is not right to dismiss it as just “office pain”.
Especially if along with the pain, numbness, tingling or weakness is felt in the hands and legs or the pain persists even after rest, then it is important to consult a doctor.
Ergonomics is not limited to chair only
It is important to have a comfortable chair in the office, but just changing the chair does not completely solve the problem. Working style, screen position, sitting posture, repetitive tasks and short breaks in between, all have an impact on the body.
Keeping your body healthy in the office doesn’t always require major changes. Small steps like keeping the chair at the right height, keeping the screen up, supporting the waist, walking occasionally, changing posture and not looking at the mobile for long periods of time can be very helpful.
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FAQ
What are the main problems caused by continuous sitting in office?
Due to continuous sitting, problems like back pain, neck stiffness, heaviness in shoulders and muscle strain become common.
What is the correct way to sit during a desk job?
The back should be fully supported by the back of the chair, the feet should rest flat on the ground and the computer screen should be at eye level.
Is it necessary to get up from your seat every hour?
Yes, getting up every 45 to 60 minutes and taking a walk improves blood circulation and reduces the pressure on the muscles.
How to avoid neck pain while working on laptop?
Using a laptop stand, make the screen height equal to the eyes and use the keyboard and mouse separately so that the neck does not have to be bent.
When can office pain become serious?
If the pain persists, there is difficulty in sleeping or you start feeling numbness and tingling in the hands and feet, then it can be a serious condition and it is necessary to consult a doctor.