Ergonomic Assessment and Improvements

In office work, discomfort and pain are most likely caused by unnatural or constrained postures. The most typical posture adopted by a person sitting at their workstation for prolonged periods is forward flexion of the neck, twisting of the neck, elevated shoulders (towards the ears), arms reaching forward, extension of the wrists and deviated hands.

Ergonomics is dedicated to changing the working environment to suit an individual. Unfortunately, many of us change our posture to suit our working environment, resulting in static muscle loads, fatigue and eventually musculoskeletal pain.

The three best ways to minimise the effects of constrained posture:

1. Avoid prolonged constrained posture by having regular stretch/walking breaks. This should be performed every 45-60 minutes during the work day.
2. Minimise the need for poor posture by paying attention to furniture and equipment and ensure that it is properly arranged and adjusted to suit your body. This includes assessing the office chair, desk, computer screen, keyboard, leg space, lighting, primary & secondary reach envelope (how far from resting arms are commonly used objects) and a person’s typical day-to-day tasks.
3. Stretch typically tight muscle groups at home before bed. A good stretch routine will take no more than 5 minutes and will address the muscles that typically become tight with prolonged sitting (most commonly the pectoral and upper trapezius muscle groups). Stretching routinely allows tighter muscles to adequately recover and provides you with a good night’s sleep.