If you have a desk job, you may think that it’s impossible for you to get injured during work. After all, it’s not like you’re working with any dangerous equipment, right? But sitting at your desk for hours on end can have pretty nasty side effects if you have poor ergonomics. Work ergonomics refers to the process of adjusting your working conditions to perfectly fit you and your needs.
You’ll be much more comfortable and productive in the office if you have good ergonomic practices. Here are three best tips to improve your work ergonomics.
Move Your Body
Believe it or not, there is such a thing as too much sitting. Remaining stationary on your chair can weaken the muscles in your legs, glutes, hips, and back. You’ll have a higher chance of injuring yourself with these weakened muscles if you overexert yourself.
Be sure to take frequent breaks throughout the day, and use that time to get up from your desk. You can take a walk or even do some quick stretches and exercises. Breaking up your sitting time is a great way to keep your body in good shape even as you work.
Watch Your Posture
Posture is probably the first thing that goes through people’s heads when they think about work ergonomics, and for good reason. Maintaining a good posture can help prevent the discomfort associated with sitting for too long. Keeping yourself in a comfortable position can help you be more productive and keep your stress levels down throughout your workday.
Try not to slouch, as that puts pressure on your vertebrae and can result in back pain later down the road. Instead, make the most out of your chair’s back support and move your chair as close to your desk as possible to avoid leaning. Keep your feet flat on the floor to keep pressure off of your lower back. You can also use a footrest. Finally, avoid twisting or craning your head too much, as that can give you some neck pain later on. Move yourself closer to your computer screen if you need to take a closer look.
Fix Your Work Environment
Adjust how your work desk is set up to suit your needs, instead of adjusting to how it’s already set up. If your computer is hard to reach, you can pull your computer screen, keyboard, and mouse closer to avoid straining yourself. In the same vein, move any documents or supplies so that they’re within reach. Finally, adjust the height of your chair or desk so that your wrists are straight when you type on your keyboard. Doing this can prevent the development of painful conditions, such as carpal tunnel syndrome.
By doing these simple changes in your ergonomics, you’ll be able to work more comfortably and productively, all while preserving and improving your overall health.
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