Workplaces create a crucial role in the society. A healthy workplace helps in the development of the employee physically, mentally and economically, thereby resulting in better health of their family, communities and society. Modern day work pressure and desk jobs, sitting glued to the chair and computer screen have resulted in the increase of spine problems and various work related musculoskeletal disorders. Most common pain areas low back-63%, neck-53%, shoulder-38% and wrist- 33%. Prevention is a better idea rather than to visit the physiotherapist and spending fortunes. Hence few steps need to be followed in order to create a healthy workplace.
Align your Head
Working on a desktop computer may make you to hunch your back. You may jet your head forward which results in the tightening of neck muscles. So check your posture by sitting upright with a good lumbar support from your chair and keeping your head lined up properly.
Stretch your Shoulders
Keep your shoulders relaxed. Constant shrugging will cause more tension. Elbows should be close to the body. Hunched posture causes the tightening of chest muscles, so stretch the shoulders to relax the tightened muscles. Also make sure you have enough support at your back.
Your eyes should be in level with your monitor. Screen should be free of glare and should tilt and pivot. Neck strain is common if you spend your whole day at work in front of the monitor. So to relax your neck and spine muscles adjust your monitor. A good chair with a proper back rest is a must.
Slouching is the worst way to sit at your workstation at a stretch of eight hours or more. It pays hard on your back. This leads to over curvature of the spine and weak muscles. Make sure to stretch and massage the affected muscles. Adjust the back rest of the chair and to fit in the lower back curve or get a lumbar roll. Don’t sit for a long time. Split your time between standing, moving and sitting. Chairs should have arm rests that can be adjusted according to the persons need.
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Exercise and Stretch
Stretching and muscle strengthening can be done even with your odd working hours at desk and your old time excuse; no time to exercise. Ensure that thighs are parallel to the floor. Shoulder stretch, upper back stretch ,Spinal twist ,torso stretch, Inner thigh stretch, hip stretch, hip flexor stretch, forearm stretch and neck stretch are some of the exercises you can do sitting on your office chairs. Stretch your hips gluteus and hamstrings regularly. Neck, shoulder and wrist rotation is also important prevent injuries.
Keep Wrists Flat
Keep your wrists straight and flat with your hands, wrists and forearms parallel to the ground. Use a wrist pad. Maintain a flat keyboard surface with a keyboard tray and a mouse next to it. Click the mouse as gently as possible.
Sit Upright and Move Your Legs
Our skeletal system is designed in such a way so as to support our body and hold us up. Poor sitting posture prevents our skeleton in giving efficient support. So adjust the chairs to sit upright and keep your feet flat on the ground. Sitting cross legged will result in poor circulation and crooked posture. This cross legged posture again put pressure on our hips and spine. So proper circulation of the blood to all parts of the body, it is important to keep moving. Just take a break from your work. Get going and walk around to your cafeteria for a sip of hot coffee. This will enhance your mood and make you more creative and productive at your desk.
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A chairs height should correspond to a person’s standing knee height. A foot rest can be kept to keep the blood flowing to the feet. Following these simple steps, positive changes will shower upon, with the company gaining profits, less staff off sick, higher efficiency and a happier and more dedicated employees. Don’t kill yourself sitting on your own office chair. Get up and get going. Stay healthy and work better and earn good perks. Take a break and just ponder Are you sitting now in a good posture?
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