Easily overlooked but just as important for your body…
Ergonomics in the workplace are easily overlooked but just as important for your body as the work you are doing for your company. Sitting all day can cause muscle adaptations that take a negative toll on the body and cause aches and pains. There are some simple steps you can take to avoid these muscle adaptations while still getting your work done efficiently.
1. Change Positions
Set a timer to remind yourself to change positions every 15 to 30 minutes. This can be going from sitting to standing and vice versa or simply correcting your posture in your chair. By making these positional changes, our muscles don’t get stuck in one place for long periods of time.
2. Ensure proper set-up of your workstation
Your feet should be flat on the ground and your hips should be at about a 90 degree angle. Your knees should be slightly lower than your hips. The chair that you sit in should provide good lumbar and back support. Your computer screen should be at eye level so that your neck is in a neutral position and you are not having to look up or down. Finally, your keyboard should be positioned at a height where your elbows are at 90 degrees and your wrists fall in a supported, neutral position.
3. Take a walk
Whether it is to go to the bathroom or a walk around the parking lot on your break, it is beneficial to get your muscles moving. Try walking to talk to a co-worker rather than calling or emailing them!
4. Exercise at your desk
There are many easy exercises that can be done while you work at your station. If you are standing, get some calf raises in. If you are sitting you can perform pelvic tilts for the core, glute squeezes, quad squeezes, neck range of motion, and so many more! Keep those muscles active while you work to prevent aches and pains.
Schedule a workplace ergonomics evaluation!
The WellHealth Worx physical therapist or athletic trainer can evaluate and customize your work space to fit ergonomic needs.
Call 317-612-3193 or schedule an appoint via the patient portalSchedule Today