Office Ergonomics: A Starting Guide

Did you know that even desk jobs have their risks? We know that heavy lifting on the job is a factor in physical injury. But believe it or not, sitting in a chair throughout the day can just as easily result in back pain, subluxation, and even disc herniations. Office ergonomics, or more generally business ergonomics, is the study of the workplace as it relates to the worker. Understanding ergonomics in business can assist in safely operating in our day-to-day lives without incurring injury – in particular, injuries that cause back and neck pain.

Business ergonomics is detailed down to the individual employee and their current job, as the employee’s physique, age, and handicaps interact with their work environment, their daily tasks, and the demands of the job. There are two types of injuries incurred by any job:

• Non-accidental injury, where pain occurs as a result of normal activities and day-to-day tasks. This might occur from standing, sitting in a chair, or lifting heavy objects every single day.
• Accidental injury results when an incident triggers injury during a task. Lifting a particularly heavy load incorrectly, hitting one’s head, and tripping and falling are all examples of triggering incidents. These injuries have the most recognizable injuries, as the back and neck will often immediately exhibit muscle strain or tearing of soft tissue at the back, as well as spinal injuries such as a disc herniation.

Occupations which have repetitive physical demands, like nursing or labor jobs, are at greatest risk for accidental spine injury. However, this is not to trivialize those jobs which require long periods of sitting, standing, and operating a computer. In fact, without proper office ergonomics, one makes injury almost inevitable. Sitting incorrectly, consistently, can lead to chronic conditions or developmental injuries like forward head posture and bulging discs.

Office Ergonomics and Back Pain

In regards to the injuries just mentioned, prevention is a product of what is sometimes called computer ergonomics. Correct computer ergonomics can help minimize the risks of prolonged sitting in an office chair. This includes avoiding carpal tunnel syndrome, lower back pain, neck strain, and leg pain.

Listed below are some basic ergonomic concepts, that can help to reduce back injuries at work:

• Work with your chiropractor to understand the demands of your job and how to minimize injury using different tools. This includes ergonomic chairs for lumbar support and orthotics for pronation, or “flat feet.”
• Understand how your body posture tends to change throughout the day, and be mindful of a proper stance. Slouching later in the day is one of the most common risk factors for non-accidental injury.
• Practice proper technique and balance to avoid accidental injuries. Good form for lifting heavy objects (“lifting with your legs”) and being vigilant about foot placement are two such techniques.
• Exercise regularly and practice flexibility to counteract the demands of sedentary work. It will also help to build a reserve of strength.

Identifying Poor Posture

Many potentially harmful behaviors that lead to back injury can be easily identified (and avoided). Here are three guidelines you can use to start your business ergonomics program:

1. Static posture is your enemy. A healthy body tends to fidget, and it is normal to feel compelled to change position every 20 minutes. No matter how comfortable a seat is in your office, on an airplane, or even a sofa, any position becomes uncomfortable after a short time. The same principle applies to standing, and it cannot be understated how important it is to frequently change positions. Extended periods of the same position wear down on ligaments, strain muscles, and put pressure on joints. The solution is quite simple: just change positions a few times every hour. Finding a new position, stretching, or shifting your weight from one side to another every few minutes is even better.
2. Heavy loads are always a greater risk. It is important to have the proper tools or get help if the job requires moving objects. Though it may bruise your ego to ask for assistance, injured pride is easier to mend than an injured body.
3. Fatigue is the mother of injury. As the day goes on and you become more tired, your chances of engaging in bad posture or bad form increases dramatically. As the day progresses, make sure you maintain a mindful approach to your positions and your posture. This may include taking frequent breaks later in the day to stretch. It may also help to straighten yourself out and reposition yourself upright.

Above all else, talk with your chiropractor about the demands of your job and concerns you have about the ergonomics of your work. You may be surprised at what options you have available to help avoid injury from prolonged sitting or standing! Talk to a chiropractor today to learn more.