In this fast-paced world, it can be very easy to overlook health problems and warning signs that your body might be trying to tell you. Most people working office jobs spend the majority of their time sitting behind desks and looking at screens all day long.
Ever since the pandemic, many businesses switched to a work-from-home model, which is still in place today for many people. While it may seem like working from home would be breezy, it really is not. Since most offices have adopted ergonomic principles in the workplace and make it comfortable for desk workers so that they do not feel fatigued and overworked, many people working from home ignore these important ergonomic principles.
What Is Ergonomics?
Ergonomics is the study of people in the workplace that aims to design the workplace in a manner that aligns with the body's needs. Good ergonomics ensure that the tasks that the human body has to perform are suited and aligned with the body rather than the other way around. It would help if you did not have to put your body through discomfort to perform your daily tasks. Ergonomics aims to reduce fatigue, aches, pains, and stress on the body to avoid chronic health problems, reduce the risk of injuries and enhance performance in the workplace.
What Are The Principles Of Ergonomics?
It is important to follow the principles of ergonomics and incorporate them into your workplace, whether you are the company owner or work from home. It is a win-win situation for you, as decreased fatigue leads to improved performance at work, increased trust in your employers, and an overall better environment at the workplace.
Here are the principles of ergonomics:
Allow Your Body To Assume A Relaxed And Neutral Position While You Work
Our spines have a natural S-shaped spine. This is our spine's ideal position, and we should try to maintain its shape while we sit or stand during work. When sitting at your workstation, it is important to sit in the following posture:
Sit with both feet flat on the ground
Both knees should be bent at right angles to the body
Both ankles should be behind the knees
Shoulders should be relaxed and rolled back
The neck should be held straight
Head should be level, and eyes should look at the screen straight ahead
Arms should hang loosely by the side of the elbows and should rest at right angles on an armchair
The seat should have adequate lumbar support and backrest to maintain the natural curve of the spine
No slouching or hunching while sitting
Do Not Put Unnecessary Stress Or Force On Your Body
You should avoid working in a manner that exerts unnecessary force or stress on your body. You must maintain the correct posture while sitting and rest your arms comfortably on armrests.
Keep Everything Within Reach
While sitting at your desk, you must ensure that all your essential work items are within reach. While typing on the keyboard or using the mouse, you must ensure that you don't have to overextend your arms, as this can strain your shoulders and neck muscles and result in spasms. All other items should ideally be placed within reach on the table so that you don't have to bend forward or alter your posture to work.
It is essential to ensure that the monitor or screen is placed at the correct height. They should ideally be placed at eye level so that the head does not have to bend low or the neck does not have to be craned upwards to view the screen. Sitting in the incorrect posture can damage the head, neck, shoulders, and spine.
Take Frequent Breaks to Stretch Your Body
Those sitting for extended periods while working can severely damage their spine and backs. Ergonomic convertible standing desks have been introduced to allow desk workers to elevate their desks from time to time and work while standing. Taking frequent standing breaks while working helps stretch the muscles, relax the body, and decrease fatigue and strain.
It is also recommended to do the following:
Take frequent water breaks so that you get up from your seat
Set the alarm every 30 minutes to remind yourself that you should stand up
Walk to the restroom or chat with your colleagues so that you don't suffer from a burnout
You may sit in your seat and do some stretches such as shoulder stretch, forward stretch, or bicep stretch
You may stand up from your seat and do some light stretches as well
Stretching your body frequently is important, and muscles start to stiffen up and become tense
Avoid Making Jerky And Sudden Movements
Bending down suddenly or extending your arm, sitting in awkward postures, or making sudden jerky movements is detrimental to the spine and the back. It can cause spasms and injuries to the spinal cord and the neck, as these are very delicate. Avoid making jerky movements while working.
What Are The Signs Of Poor Ergonomics
Ergonomics should not be ignored, and poor ergonomic conditions are those while performing daily activities becomes painful and a risk for injuries and health problems. Here are some signs of ergonomic injuries:
Dull or aching pain in the shoulders, neck, or back region
Sharp pain in the lower thighs or leg region
A burning or stabbing pain
Numbness or tingling in the fingers and toes
Numbness or tingling in the arms and legs
Pain and discomfort in the extremities
Muscle weakness or discomfort in the arms and legs
Stiffness and inflammation anywhere in the body
Hot or cold sensation in the extremities
Cramping and muscle tightness in the body
Limited movement and reduced range of motion
It is so important to be aware of good ergonomics and the proper sitting and standing posture when performing everyday tasks. Poor ergonomics can cause chronic health problems, early aging signs, chroming fatigue, discomfort, and injuries. The following health conditions can result due to poor ergonomics
Chronic back pain
Carpal tunnel syndrome
Digestive problems
High risk of type 2 diabetes
High risk of kidney disease
High risk of obesity and heart disease
Respiratory problems
Osteoporosis
Loss of muscle tone and elasticity
Joint pain and high risk of arthritis
High risk of spasms and poor muscle coordination
Ergonomic Office Chair
Invest in a good quality ergonomic office chair that is easily available to order at FlexiSpot. There are many different options to choose from, and it will be the perfect addition to your office space. Once you experience the comfort of working from an ergonomic office chair, you will not want to work from anywhere else.
It has the following features:
An adjustable height feature to ensure that all users sit comfortably at the correct height and can place both feet on the ground while working
A swivel function so that the chair can access all areas of the workstation
A movable function for ease of accessibility within the workspace
Armrests allow the elbows to rest at right angles to the body
Adequate lumbar support for the back and spine
The seat should be wide to allow the thighs and lower body to rest comfortably in the chair
The seat should be of mesh and breathable fabric to allow air to circulate within it so that the user doesn't feel too hot or uncomfortable
Ergonomic Standing Desk
An ergonomic standing desk is one that allows the user to elevate their workstation and work while standing up. It complies with all ergonomic conditions ensuring that the body suffers no pain, discomfort, or fatigue while working. Standing desks are a must-have for all those who spend long hours sitting behind desks at the office. FlexiSpot has fantastic standing desk options that you can choose from for a comfortable and pain-free day at work. They can also be used for other purposes as well.
The Final Word
It is important to maintain good ergonomics in the workplace and not to ignore signs of poor ergonomic conditions, as they can result in painful injuries as well as chronic health conditions. FlexiSpot has some great ergonomic furniture and office accessory options that you should invest in for your home. Following ergonomic conditions during work not only improves your physical health but your mental health as well. Improved mental health boosts energy and enhances your performance at work as well.
