Ergonomics in the Workplace

By Jared Ernest, Physical Therapist

Ergonomics in the Workplace

By: Jared Ernest, Physical Therapist

Ergonomics is essential to office space.  Ensuring people are as efficient as possible in their health and work is very important for the employee. Here are the recommended ergonomic ways to stand and sit at your workspace.

Office ergonomics includes ensuring good posture while sitting

It’s important to have good posture while sitting

To ensure a healthy spine, an easy way to make sure your posture is correct is to perform a hip hinge. If you are standing, a hip hinge can be performed by placing a box (around 6 inches in height) where you would normally place your feet. Next, place one of your feet on the box and use it to flex at the hip rather than at the spine. Whether you go into an office or work from home, it’s important to have good ergonomics for your space.

Office ergonomics is important for good posture

Stretching at your desk helps with back pain

Additional Tips for Office Ergonomics

  • Posture: When sitting at a desk for an extended period of time, most people tend to start slouching down in their chair eventually. In time, this poor posture can damage the spine’s damaged structures and contribute to back pain. Therefore, it is of vital importance to try and maintain good posture throughout your workday. As you sit at your desk, center your body in front of your monitor and keyboard. Sit straight up without slouching and try to keep your thighs horizontal with your knees at about hip level.
  • Chair: Adjust your chair height so that your feet rest comfortably on the floor. If this is not possible, consider placing a footrest below your desk. Also, set your lumbar support so that your lower back is fully supported while seated. Many chairs do not offer adequate lumbar support. Consider placing a cushion between your lower back and the back of the chair.
  • Monitor Height: This is crucial to a healthy spine. Try to place your monitor directly in front of you, about 20 to 28 inches away from where you are sitting. Your monitor should be no higher than eye level. Tilt the monitor upwards, so you do not need to learn to view it.

JOI Offers Conservative Physical Therapy Approaches For Treating Knee Pain

It is not uncommon for people of various age groups to have knee pain. There are several different ways to treat pain in the knee in physical therapy. Joint mobilization, which is a hands-on technique to improve the joints’ mobility, is one of the most common. Range-of-motion and strength training are also typically used to treat those who are having painful knee symptoms. Lastly, and perhaps most importantly, is keeping up with your health. Weight loss and a healthy BMI are always recommended in the treatment of knee pain.

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