Ergonomics at work
Does work give you a pain in the neck, back….?
Not only can poor posture cause pain whilst you work, you may find your home and sporting life severely affected as well. It can also lead to long term damage which will affect you later years.
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Preventing Poor Posture Pain
Below is a Self Assessment Guide to help you take the stress out of your body |
… the questions you need to ask yourself
1. Is your back properly supported? Sit with your buttocks far back in the chair. This will help to support your lower back in its natural curve which reduces the strain in your lower back discs.
2. Do you hunch forward? This increases the stress in your upper back and neck causing back pain and headaches. Lift your chest up!
3. Do your hips and shoulders face in the same direction? Many people’s computer screen is offset- THIS WILL CAUSE PROBLEMS! You must sit square on to your screen.
4. Are your eyes level with the top of the screen? Too high and it will strain your neck, too low and you will slump!
5. Is your keyboard easy to use without reaching forward? Your arms should be relaxed with your elbows by your waist and your forearms horizontal. This position keeps your shoulders and arms relaxed whilst you work.
6. Is your chair underneath your table? When you can’t bring your chair underneath, you will slump forward. Taking the arm rests off your chair may help position it to give you much needed back support.
Do you experience pain/discomfort at work?
Do your back and neck tighten as the day progresses? Tips for keeping healthy • Stay comfortable- awkward positions will strain your body and eventually become painful.
• Listen to your body- if you start to experience pain, STOP what you are doing and find out why. Get treated, before you have a real problem!!
• Remember, the higher the number of repetitions the greater the risk of repetitive trauma. Your body loves movement and sitting still will damage your joints and spine.
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This should be you
Exercise for prevention guide |
Micro breaks: get up and move every 20-30 minutes Mini breaks: every 2-3 hours moving away from the computer itself for 10-15 minutes
Walking: 10-15 minutes everyday. Encourages blood flow and movement to all joints and muscles.
TIP - Programme your computer with an alarm to remind you to carry out these breaks!!
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