Ergonomics in the Workplace
By Jared Ernest, Physical Therapist
Ergonomics is essential to the office space. Ensuring people are being as efficient as possible, in their health and work, is very important for the employee. According to goodlifehacktips.com, here are the recommended ergonomic ways to stand and sit at your workspace.
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, simply place one of your feet on the box and use it to flex at the hip rather than at the spine.
Some Additional Tips:
- Posture: When sitting at a desk for an extended period of time, most people tend to eventually start slouching down in their chair. In time, this poor posture can lead to damaged structures in the spine 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 lean in order 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 mobility of the joints, is one of the most common. Range-of-motion and strength training are also typically used as ways 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.
If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045