Ergonomics: Workstation Setup Do & # 39; s & Don & # 39; ts

Many people spend most of their working day sitting at a desk working on a computer, talking on the phone, sending and receiving fax messages. Poorly designed workstations can lead to debilitating neck, back and shoulder pain. This article discusses the importance of good ergonomic workstation, which does not necessarily require a large investment of time and finances.

The term comes from two Greek words ERGONOMICS ERGON which means work and nomoikban, which means that the natural laws. Roughly translated, ergonomics is the study of human posture and positioning as it relates to the work environment. Proper posture is the key to a healthy muscular system. Good posture will lead to the setting for supporting the joints against the forces of gravity of the system. This allows our muscles need to post the strongest during the mid-range with minimal tension. When the body is undertaken proper postural alignment fewer demands on the joints and movements needed to carry out the muscles so the body saves energy and perform daily tasks more efficiently. Reduced the wear of joints and surrounding structures is reduced, which is a major factor in decreasing the early onset of arthritis.

Work Station Set Up It is well documented that low back pain is a major cause of missed workdays in the United States. More than $ 4000000000 dollars to spend on low back pain each year. Various studies have shown the effects of poor posture, lower back and neck pain is. Extrapolating this information, we see a direct correlation between poor workstation set up in the office. Below is an inexpensive tool to improve the workstation to reduce the impact of bad posture.

The President is essential for a properly fitted seat considering a lot of time spent sitting. The "perfect chair" does not exist for everyone. We all have different requirements based on height, body proportions and anatomic structure. It is important that the chair is able to move vertically. The HIPS should be located slightly higher than the knees. This is to remove the pressure on the lower back. The chair is rotated 360 ° is very important, so you do not have to twist your back when it reaches the frontal plane. armrests is very important to stress off the shoulder. The elbows should be placed at an angle of 90 °, the forearm rest of the rest. This situation relieve tension in the muscles of the neck and shoulders. Lumbar support is essential to prevent hunched position. Sit in a chair happens if the shape of the lower back forms a "C" and end up sitting on the tailbone. This situation puts a lot of stress can lead to bulging discs in the lumbar and finally slip out of the plate to a central location. This swelling can lead to numbness, tingling, weakness in your legs. If not corrected, permanent nerve damage may occur. A thin pillow, towel or foam to the back of the chair, to fill the space on the board, and the lower back. This will help you in a sitting position, maintaining good spinal alignment. The weight should be distributed to the pelvic floor muscles. Imagine a string tied to the umbilical cord with a £ 5 weight pulling to end up being slightly forward toward the floor. There will also be a small weight on the hands and feet, and reduces pressure on the spine. If you are in the market for a chair to try as many as you need, until you find one that works. The most expensive seat is not always synonymous with the one that is best for you. If you find a chair you think is right, sit in a chair for twenty minutes and how you feel. So the chair is an honest exercise is the only way you'll know if it's for you.

The desk and keyboard to be height of the gun and maintains a 90 degree angle at the elbow. Allow extra space under the table to slide your legs under the table and chairs. If you use a computer, the monitor should be high enough that you are looking straight ahead. If you have to look down, causing them to come out with a neutral alignment and adds stress to the muscles at the back of the neck. It also increases the pressure on the neck plates.

Phone If the phone is often is the best investment you have ever made a heads one of the common faulty postures phone / neck cradle . This is when cradling the phone between the buyer, the ear and the shoulder. This causes increased muscle tension throughout the neck and often leads to severe neck pain. The headset hands free typing and allows the head to remain neutral.

For more useful tips Never twist your back accomplish something. If you sit on a chair that swivels, uses his feet to turn the body. Curving of the spine can lead to increased stress across the back and shoulders. If you are working, fax, phone, keyboard, etc., try to place the device in front of you, so there is no twisting required. Finally, try not to sit for long periods. You have to stand for half an hour just to get the blood flowing through the neck, back and legs. Stand up and stretch a little walking around. It relieves tension in the system and reduce overall stress.

Source by Brad Gilden

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