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Ergonomics in the workplace – adjust your posture while you work

You probably belong to the large group of people whose work requires sitting at a desk for a long time. The time you spend sitting is at high risk of chronic pain, musculoskeletal injuries and disorders, and affects your productivity and lifestyle.

Sitting strains your spine and intervertebral discs as well as the muscles and ligaments in the lower back. The first signs that your work is affecting your health are neck, shoulder and back pain. Sitting longer in combination with poor posture habits can trigger mobility problems that can affect your overall health.

The Bureau of Labor Statistics shows that 30% of all compensation costs for workers go to patients with musculoskeletal disorders. Workers experience pain every day as a symptom of tense or aggravated blood vessels, intervertebral discs, nerves, ligaments, tendons, or muscles. The Center for Disease Control reports that organizations spend over $ 50 billion on musculoskeletal disorders. However, OSHA estimates that the indirect costs associated with these conditions can be five times higher than the official figures.

So how can you improve the ergonomics of work to reduce these costs and avoid injuries in the workplace?

Teach your body to sit in a neutral position

If this is your first time reading about a neutral stance, explain what it means. When you sit in a neutral posture, your body holds the spine in its natural position, which means that your posture is straight from head to toe. Sitting for long periods affects the natural alignment of the spine and leads to injuries, compression of the spine, muscle tension or nerve clamps.

Even if the neutral position requires a straight posture from head to toe, you can reach it even when you are sitting at your desk. The following guidelines show you how to improve your posture:


1; Do not cross your legs or ankles and put your feet flat on the floor

– Your back should lie flat against the back of your chair and your shoulders should be pulled back

– Use monitor support to keep the desktop at eye level

– Add a lumbar support tool to your chair to prevent sagging and keep your spine straight

Proper ergonomics in the workplace are built around your posture and the products you use to help your back maintain a correct position. By keeping your body in a neutral position while you work, you reduce the risk of injury and chronic pain.

Don’t ignore neck and back pain

To avoid a chronic problem, pay attention to your daily well-being. Monitor your health and look for symptoms such as pain, stiffness, or pain in the neck, shoulders, and back. Observe the regular symptoms to see if they follow a certain pattern and if your routine or habits trigger them. By keeping an eye on your symptoms and when they occur, you can identify and prevent the causes.

Tracking shows you that pain is worse during certain activities and that your body feels different during working hours than it does at the weekend. If you adjust your posture and habits at work and are aware of your pain, you can improve your well-being.

Breaks in movement are welcome while working at a desk

Desk work often leads to back and chronic pain disorders, as you stay tied to your chair for more than 8 hours a day. Your body needs a lot of exercise to stay healthy.

If you take a break every 30 minutes, your chances of suffering from health problems related to poor posture are reduced. People with lower back pain reported improvement in their symptoms if they took regular breaks from sitting.

Your sedentary life poses many health risks. To reduce this, take planned breaks and exercise regularly. Extend your head, open your chest and back, and move a little to help sleep. A few steps in the office can increase your energy and your circulation.

Create an ergonomic workstation

To improve your body’s wellbeing, you need to set up an ergonomic workstation. The tips above will help you keep your body in good shape, but the things you use to do your daily chores will also affect your health. You may find it more convenient to sit at work, but some people say that sitting is new smoking because you feel great about it. However, it damages your health in the long term.

Standing jobs promote your health in many ways. Because you work at a desk, you tend to have back pain. If you stand for even an hour, you relieve your spine and relieve your pain. If it is difficult at first to replace your traditional chair with a standing one, over time it will be more comfortable for your body to work from a standing position. Check out this Standing Chair Review to find out how it can revolutionize your life. It supports your back and supports you in your productivity and alertness.

Set memories so that you get up from your chair

If you are enthusiastic about your job, you can easily get involved in your work and forget to leave the office for hours. Even if you have the best intentions to be more active, it can be difficult to remember to take breaks. It takes time to change your habits and improve ergonomics in the workplace. Repetition helps you build a healthy habit. An app can help you maintain a healthy regime. Set reminders to notify you when the time comes for a walk. When the timer runs out, get up from your desk and take a 5 minute break. Refill your glass of water, check the plants, visit a colleague or take a walk in front of the office. If you lie in the sun for a few minutes, you can restore your energy level and improve your health.

Years of poor posture and bad habits make it difficult to adopt a healthy lifestyle. However, for your well-being, it is important to take a neutral position and use ergonomic products to support your body. And don’t forget to bring these positive habits home from the office, and even during your vacation if you want to keep long-term effects.

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