Ergonomics in the Workplace
By Jared Ernest, Physical Therapist
Ergonomics in the Workplace
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.
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.
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.
If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045. Come see us!
Where is Telemedicine frequently used?
All JOI Physicians, Physical Therapists, and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you by downloading the free Zoom app on your phone, tablet, or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.
- Please call (904)JOI-2000 or read more here about our orthopedic telemedicine providers to schedule a new patient or follow-up patient appointment with your MD.
- To schedule an appointment for physical or occupational therapy, call 904-858-7045 or call any of the 12 area JOI Rehab Centers.
JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.