What You Need to Know About Office Ergonomics

Have you found yourself working at your kitchen table, in your bed, or on your couch? I know I have. Unfortunately, these setups can be detrimental to our spinal health (which can lead to complications elsewhere!). An ergonomic workplace allows you to maximize your time at work and prevent chronic issues in the future. This just means that we’ll be taking an in-depth look at your office space to see how we can make it better (and improve your health).

Why is it important?

You may be scratching your head, wondering why you shouldn't stay curled up in bed with your laptop or hunched over a screen at the counter, but I have some valid reasons. First, prolonged slouching leads to a misaligned spine. Well, what’s so wrong with that? A misaligned spine can cause joint stiffness, discomfort while sitting, reduced mobility, hand and feet numbness, fatigue, and even chronic pain. Secondly, computer height is important, so that you don’t strain your neck (and to stop those tension headaches). Thirdly, it’s important to have breaks to move around to keep circulation flowing and decrease stress on your spinal discs. I could go on, but I’m sure you’ve stopped scratching your head, so let’s move on to how to prevent these issues.

Let’s create a workplace for you

Health issues can make it harder to efficiently perform your job. So, we should start by designing an inviting space the proper setup:

1. Adjust your chair to fit you

    

   1. Look in to armrests so your arms can stay parallel to your body (at a 90 degree angle) so that your shoulders stay relaxed

   2. Change the height of your chair so that your feet are flat on the floor

   3. Since your lower back is slightly curved, you need lumbar support: your chair shouldn’t be straight - if it is, or you’re still hunching over, invest in a lumbar support pillow

2. Posture 

   1. Sit all the way back in your newly adjusted chair with your shoulders back, head neutral (preferably, station your computer at eye level), and both feet on the floor

   2. Try to decrease leg and ankle crossing (this can put pressure on your pelvis and lead to hip misalignment)

   3. Also, please stop cradling your phone between your shoulder and ear for those long calls, just put it on speaker!
3. Keep important objects close   

   1. If you use your stapler often, but keep it on the far side of your desk, you’ll continuously strain your back reaching for that stapler day after day: give your back a break and move that stapler and any other frequently used objects closer in reach

4. Computer and keyboard positioning 

   1. Again, have your monitor at eye level so you aren’t straining your neck

   2. Make sure your mouse and keyboard allows full range of wrist motion

Following these suggestions can help improve your productivity (and mood) at work. If you still have questions or back pain, please visit your chiropractor in Greenville NC at Spine Align Chiropractic Center.

(Featured Photo Credit: Pontus Wellgraf)

Written by: Regan Vellan