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An ounce of prevention is worth a pound of cure: This old saying holds true when it comes to office ergonomics. Poor office ergonomics can bring about many health problems, such as a constant backache, sore wrists, stiff neck and shoulders, or the dreaded carpal tunnel syndrome.
A lack of understanding of ergonomics can even ultimately put you at risk of paralysis. “We are seeing more desk-bound workers with slipped disc and bone spurs who require surgery. Almost half the patients who come for cervical surgery do so because they are at risk for paralysis,” says Associate Professor Tan Seang Beng, head of the Orthopaedic Surgery Department at Singapore General Hospital. While it is important for your workstation to be ergonomically set up, you must also do your part by adopting the best ergonomic behaviour. Follow these tips provided by the team of physiotherapists and occupational therapists at Changi General Hospital (CGH).
Improve your sitting posture
 Good posture will ensure your spine, disks and muscles incur minimal stress. “When you slouch, it adds 50 per cent body weight pressure on your disks,” says Angel Lok, senior physiotherapist at CGH.
A good tip? Make sure you’re sitting on your sitting bones, not on your tail bone. Also going by the fancy name of “ischial tuberosities”, the sitting bones are the bones you can feel if you sit on the palm of your hands. If you can easily alternate lifting your left and right buttocks, then your sitting posture is probably correct.
Related article: Work Better: Essential Ergonomic Tips
Move every hour
You must get up and move every hour, says Aine Cribbin, physiotherapist at CGH. Among the many benefits – a decrease in muscle tension, an improved posture and better circulation.
Walk and talk to your colleagues instead of sending them an email. Stretch it out at the photocopying machine or at any other “stretch-friendly area”. Take alternate phone calls standing up. Take the stairs, unless you have knee problems.
Moving around and stretching a bit can also increase your body temperature slightly – a marked advantage when the office feels like a fridge. “Working in an office with extreme cold temperatures can lead to increased muscle tension and hunched shoulders, as you huddle to keep warm”, says Ms Cribbin.
Related video: Learn how to relax that stiff neck and painful back muscles with a series of simple stretching and relaxation exercises that you can do at your desk or sitting on your chair.
Mind your wrists
Don’t rest your wrists or forearms against the edge of your table. Over the long term, this habit can compress the nerves and lead to carpal tunnel syndrome. Hold the mouse lightly. When keying, try to keep your wrists straight and use minimal force.
And never, ever cradle the phone between the shoulder and the ear. This bad work habit can lead to displaced disks requiring surgery.
Save those peepers
Guarding against eye strain is also an ergonomically savvy move. Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
Don’t wait until it’s too late
Don’t dismiss any pain or discomfort you feel in your fingers, hand, wrist, forearm or elbow. If you suspect you might be experiencing repetitive stress injury due to ergonomic issues, consult an occupational therapist. |