Workplace Ergonomics: Creating a Workspace Designed to Decrease Pain

It doesn't matter whether you are sitting behind a desk, standing in an assembly line, performing manual labor or running a household - you can - and should - try to create a workspace that decreases pain and enhances overall wellbeing.

It is called ergonomics, and it is actually a science. It addresses the problems of how to fit a job to a person's anatomical, physiological and psychological characteristics to enhance efficiency and well being....

In regular terms, that means creating a work space designed to decrease pain issues, increase productivity, decrease repetitive use strains and increase well being. Or, basically, maintaining proper posture no matter what your job!

Sound too unrealistic or expensive? Well did you know making small changes in your environment can make a huge difference? Sure, you can hire a professional to come in and evaluate your work situation, but there a few things you can figure out for yourself. For example, if your daily activity causes pain, experiment on how you can make minor changes for better comfort.

A poorly set up work area, whether it is a desk, an assembly line or equipment usage, can cause more than just an occasional ache or pain. It can cause chronic muscular tightness; chronic pain, numbness or tingling; headaches; increased stress, etc.

COMBATING STRAIN WITH ERGONOMICS

The major causes of strain are things like poor posture, prolonged positions, inadequate vision and repetitive movements. There's no way to avoid them all, but here's some things you can do to help...

1.
Perform daily stretching routine, especially for those overworked areas such as the neck, shoulder and legs. Starting your day with a stretching routine can help combat stiffness and soreness before it begins. And getting up and moving or stretching at least every hour can relieve tension buildup.
2.
Adjust table or desk so elbows are at desk level. A surface that's too high or too low can cause you pain in the neck, shoulders and back area. Can't adjust the table? Sit on a cushion.
But when seated, make sure feet are comfortably planted on the floor. If the feet don't touch the floor, there is too much pressure on the back of the legs. This will inhibit blood circulation and can cause numbness and tingling in your legs. If your chair doesn't adjust, use a footstool.
Always try to maintain good posture. Keep shoulders pulled back and chin tucked under. Maintain a small inward curve with a small lumbar or low back roll. Keep your abdominals tight. Never cross legs or sit on feet.
3.
Adjust computer screen to decrease glare, eye strain and poor posture. Use things like a wrist rest to maintain wrists and hands in an optimal position, and headphones or speaker phones for prolonged use.
Use only as much force as necessary - computer keyboards, for example, need only a light touch. And if repetitive use of hard-to-use equipment is causing you pain - such as staplers, hole punchers, etc - invest in electric ones.
4.
When standing, shift weight frequently and avoid locking knees or bending over. Utilize a step stool and change sides frequently.
Avoid twisting. Keep things in front of you as much as possible.
Avoid awkward positions as much as possible. Move things closer instead of reaching and leaning.
5.
Avoid stooping over, as if to retrieve something from the floor - squat instead (bend knees, keep back straight).
Lift objects with knees bent and back straight, and never twist or jerk when lifting or carrying. Always keep carried loads close to your body.
6.
Try switching hands for those repetitive assignments. And if possible, rotate work stations with coworkers with highly repetitive work.

DEALING WITH STRAIN
Sometimes no matter what you do, you will feel the pain.

If you experience pain, numbness or tingling in an area while you work (the most common area is in the wrists and hands), be sure to follow up with your physician to rule out any serious condition. However, if it is diagnosed as a repetitive use strain, perform stretches to the area to alleviate the symptoms once cleared by your doctor.

And remember, any changes you make to your work area may produce discomfort in the beginning - after all, your body was used to the way things were! But don't give up! Things like better posture can produce some discomfort after years hunched over a computer. But ultimately, that discomfort will dissipate and your improved posture will reduce the risks of future pain and injury!

Here's a tip -
When trying to improve your posture, (because after all, that's what ergonomics is all about -) make a conscious effort to sit correctly and hold it for as long as you can. When your muscles start complaining, let yourself "relax" into that old posture - but only for a few minutes! Then straighten up again. Keep doing this until good posture becomes a habit!

As with most healthy changes, better posture requires patience and perseverance.

BENEFITS OR PROPER POSTURE
When you stand tall, you have a confident air about you. And by simply trying to improve your posture you can improve your overall health and wellbeing.
Not only are reducing the risks of injuries you can decrease pain symptoms and muscle spasms caused by muscles being forced to work when they are not at the optimal setting.

Good posture not only boosts confidence, it enhances air intake, thus increasing circulation. It can also bump up productivity since you are no longer focused on the pain and your muscles are in good position for activity.

Standing tall also makes you look thinner!

THE NEXT STEP
Maintaining proper posture and a well organized, good fitting work area will benefit you and your employer. So if adjustments need to be made, talk to your employer about covering the costs - but not before doing your homework.

Make a list of the benefits of the new equipment - how updated monitors will decrease eyes strain and headaches - how adjustable chairs will eliminate pain for many different people - how a U-shaped work area with swivel chair will eliminate pain, strain and desk clutter - how electric office supplies (staplers, hole punch, etc) can minimize problems with the hands and wrists...

And bring along price sheets!

If your employer is not willing to invest, talk to him about you investing in some helpful items with the agreement that they are your to keep if you ever left the job.

Face the facts - we spend a huge amount of our lives at our job. And anything that can make it easier and less painful is beneficial.

Work injuries and chronic pain can occur whether you sit at a desk or run equipment - and it is time you take responsibility for your own well being! And your employer, your family, and especially your body, will be grateful!