Workplace Ergonomics and Orthopaedic Health: How to Avoid Work-Related Musculoskeletal Issues

In today’s digital world, many professionals spend hours sitting at desks, glued to computers or phones. While this might seem harmless, poor posture and improper workstation setups are silently contributing to a rise in work-related musculoskeletal disorders (MSDs). These issues affect the back, neck, shoulders, and joints, leading to chronic pain and long-term orthopaedic complications.

Fortunately, by adopting proper ergonomic practices, we can prevent these problems and protect our orthopaedic health.

The Importance of Ergonomics for Orthopedic Health

Ergonomics is the science of designing and arranging workspaces to fit the individual, rather than forcing the body to adapt to poor setups. When ergonomics are ignored, the spine, joints, and muscles are placed under undue stress. Over time, this leads to conditions like cervical spondylosis (neck arthritis), lower back pain, carpal tunnel syndrome, shoulder impingement, and joint stiffness.

Repetitive movements, prolonged sitting, and improper posture cause muscles to fatigue and joints to misalign. These strains, even if minor at first, can develop into chronic issues if left uncorrected. As a result, employees may experience reduced productivity, absenteeism, and a lower quality of life.

Correct Sitting Posture and Desk Setup

The foundation of workplace ergonomics starts with how you sit. Proper posture helps maintain the spine’s natural alignment and reduces stress on the back and neck.

Here are some key adjustments to create an ergonomic workstation:

1. Chair Support

• Use a chair with good lumbar support.
• Fully recline to ensure that the chair accommodates your lower back’s natural curve.
• Make sure your knees are at a 90-degree angle and your feet are flat on the floor by adjusting the seat height.

2. Desk and Monitor Placement

• Your computer screen’s top should be at eye level or slightly lower.
• Place the monitor about an arm’s length away to reduce neck strain.
• To prevent overreaching, keep your mouse and keyboard close at hand.

3. Arm and Wrist Position

• Elbows should rest comfortably at your sides at roughly a 90-degree angle.
• Your wrists should be in a neutral position, not bent up or down while typing.
• Use a wrist rest or an ergonomic keyboard if needed.

4. Avoid Crossing Legs or Slouching

• Sit with both feet flat on the ground or use a footrest.
• Do not slouch forward or tilt sideways for a prolonged period.
• Keep your shoulders relaxed, not raised or hunched.

Making these simple adjustments can significantly reduce strain on the spine and joints, especially if you’re working long hours.

Exercises and Movements During Work

Sitting for extended periods, even with good posture, can still lead to stiffness and discomfort. It’s essential to incorporate movement into your day to keep your muscles active and joints mobile.

Here are a few easy stretches and exercises you can do at your desk:

1. Neck Rotations and Tilts

1. Slowly turn your head from side to side.
2. Hold your head gently tilted toward each shoulder for 10 seconds.

These movements help reduce neck stiffness and tension.

2. Shoulder Rolls

1. In a circular motion, roll your shoulders forward and backwards.
2. To release tension in your upper back, roll 10 times in each direction.

3. Seated Spinal Stretch

1. Hold the back of your chair or the armrest while you sit up straight and gradually shift your upper body to one side.
2. Repeat on the opposite side after holding the position for 15-20 seconds.

4. Wrist and Finger Stretches

• Stretch each arm forward and bend the wrist up and down gently.
• Make and release fists several times to improve circulation in the hands.

5. Standing and Walking Breaks

• Set a reminder to stand and move for a few minutes every 30-60 minutes.
• Even short walks around the room or office can prevent muscle fatigue and stiffness.
• Regular movement not only prevents orthopaedic issues but also boosts focus and energy levels during work.

Additional Preventive Measures

To further support orthopaedic health, consider these additional tips:

• Ergonomic Accessories: Use supportive cushions, adjustable desks, and monitor stands.

• Footwear: Wear comfortable, supportive shoes, especially if you stand often during work.

• Hydration and Diet: Drink plenty of water and maintain a balanced diet to support joint and muscle health.

• Workstation Evaluation: Consider a professional ergonomic assessment to personalise your workspace for maximum comfort and efficiency.

When to Seek Professional Help

Despite best efforts, if you experience persistent pain in your neck, back, shoulders, or joints, it’s important to consult a doctor. Symptoms like tingling, numbness, muscle weakness, or limited movement should never be ignored. With early intervention, long-term harm can be avoided and better results can be achieved.

Non-surgical treatments such as physiotherapy, ice/heat therapy, postural retraining, and non-surgical spinal decompression, are effective in treating work-related musculoskeletal issues. These treatments help restore alignment, reduce inflammation, and relieve nerve pressure without the need for surgery or medications.

About ANSSI:

ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.

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