Millions of people across the United States have back pain. For many of them, this discomfort is related to their jobs. Thankfully, ergonomics, the science of designing workplaces, can help prevent back pain in the office environment. In fact, ergonomics is often recommended to use for effective back pain treatment in Dover, NJ.
Let’s look at ergonomics and some tips to prevent back pain in the office.
What Is Ergonomics?
Ergonomics is a field of study that creates a safe and productive work environment for employees. This includes designing workstations, equipment, and tools to fit the human body’s natural movements, structure, and strengths. The aim of ergonomics is less risk of injury or discomfort caused by repetitive or heavy tasks and hours of sitting or standing.
Experts in ergonomics study how people can work best and how can they get their jobs done well and quickly without hurting themselves in any way.
So, these experts design tasks for workers. What is the best way to move heavy materials without injuring the back? How can a person avoid injury from repeated motions on the wrist and hand? Does a machine’s vibration lead to musculoskeletal disorders, such as carpal tunnel syndrome?
Moreover, employers recognize the importance of ergonomic principles in the workplace. Not only do they help to prevent injuries and discomfort, but they also improve productivity. Smart ergonomics can decrease employee absenteeism and disability caused by work-related injuries.
Key to smart ergonomics are workstations and equipment that fit the natural movements and capabilities of the human body. This means considering factors such as height, reach, and posture when setting up desks, chairs, and keyboards. By doing so, employees can have good posture throughout the work day. Good posture reduces painful strain on the muscles and joints.
Tips for Preventing Back Pain at Work
Here are some basic tips on ergonomics. You may employ them at work or suggest them to your management team.
Invest in an Ergonomic Chair
One of the most important things you can do to prevent back pain at the office is sitting in an ergonomic chair. A good ergonomic chair should have adjustable seat height, support for your lower back and armrests for proper arm positioning.
Also, you should be able to adjust the angle and tilt of the seat. The position of the chair should keep the computer screen at your eye level. This way, you do not have to tilt your head up or down or to one side. Looking straight ahead limits strain on the neck muscles and cervical spine–the neck area of the back.
Sit up Straight and Stand Tall
Again, posture is everything. So, sit in your desk chair with your feet flat on the floor or a footrest. Keep your spine straight (no slouching).
Position your keyboard, desk, or table so that your wrists and forearms are straight. In fact, it is best if your keyboard is at the level of your lap.
Also, when standing at the copier or filing cabinet, keep your back as straight as possible. Avoid staying in a hunched-over position for long periods of time. Your back will feel much better.
Avoid Sitting Too Much
Let’s face it. Desk jobs involve being sedentary. To do your work, you likely have to be sitting for most of your shift.
So, if you must be seated at your workstation, get up several times an hour to stretch and walk. You will relieve stress on your back muscles, particularly in the lower back and neck.
Take Care with How You Lift Things
Even office workers may be lifting or moving heavy files, books, boxes or equipment from time to time. To avoid back pain and injury, enlist the help of a coworker when you must move something heavy.
Also, always lift with your back straight and your feet spread apart to shoulder width. When you turn, turn your feet. Never twist your back as this may lead to injury and pain.
Finally, do not overreach. You can strain your back quite a bit by reaching for something which is too far away or on a shelf which is high above your head.
Back Pain Treatment in Dover, NJ
If you are suffering from back pain and are looking for an orthopedic doctor who takes a holistic approach to back pain treatment, visit us here at Orthopedic Associates of West Jersey. We have a team of board-certified and fellowship-trained orthopedic doctors committed to providing comprehensive treatment for back pain and other orthopedic conditions. If needed, our orthopedic doctor can also incorporate mind-body therapies in the treatment plan to provide our patients with lasting relief.
To learn more about back pain treatment in Dover, NJ, or to set up a private consultation with us, contact our friendly staff today at (973) 989-0888 or fill out our appointment request form. We look forward to serving you!
