If you’ve overlooked the comfort of your work space, it’s probably time for an ergonomic makeover. Physiotherapist Samantha Bonnici spells out the ailments resulting from bad posture and how to set up a simple, healthy desk area to keep comfortable and free of injury.
Office workers may not appreciate the effect their work space has on their body. A number of factors can cause repetitive strain injuries (RSI), and they may not always that obvious.
It has been shown that a properly adjusted ergonomic chair can make dramatic changes to ensure you are getting the best assistance in productivity
For example, slouching and holding shoulders tensely creates stress on the nervous system, and when this occurs repeatedly, the body does not have time to recover, resulting in pain felt in the neck, shoulders or arms.
RSI is an often-overlooked workplace hazard and is caused by repetitive movements and fatigue resulting from natural stresses and strains on the body.
Fine hand movements, such as typing day after day, can eventually cause a strain on tendons; if there is insufficient recovery time, pain will result anywhere along the upper limb. Poor neck and shoulder posture, or poor wrist positioning on the keyboard and mouse will result in prolonged reduction in oxygen supply to the nervous system, which, in turn, leads to RSI.
Research shows that office workers have increased nerve sensitivity after prolonged keyboard use (Greening & Lynn, 1998) and poor shoulder posture at work can cause nerve damage due to lack of blood supply, which results in chronic neck and shoulder pain (Julius, Lees, Dilley & Lynn, 2004).
While it has been shown that a properly adjusted ergonomic chair can make dramatic changes to ensure you are getting the best assistance in productivity and comfort at the workplace, there is no substitute for good posture. It is often the way in which equipment is used rather than the equipment itself that gives rise to problems. Most of these can be prevented by re-organis-ing the workstation and also by combining this with good posture habits while sitting at the desk.
If you haven’t given a lot of thought to the comfort of your work space, it’s probably time for an ergonomic makeover. Here’s how to set up a simple, healthy, ergonomic desk area to keep you comfortable and free of injury.
Chair
• Good posture is sitting up straight, with your back against the chair. Your buttocks should be in the seat and knees slightly lower than hips.
• Arms should be placed directly out in front of the desk and you should not have to raise your hands high or too low when using the desk or a keyboard.
• Make sure that your feet are flat on the floor and that you are looking straight when viewing a monitor. Use a footstool if your feet do not touch the ground.
• Use your arm rests when you are not actively typing. These should be low enough for your shoulders to stay relaxed and your elbows to bend at around a 90-degree angle. Consider having shorter arm rests or else none at all if they hinder you.
• Adjust the back of the chair, even using a small cushion or towel, so that it comfortably supports your lower back.
• Sitting properly might feel unnatural at first but give it time.
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Keyboard & mouse
• Position the keyboard directly in front: some keyboards are asymmetrical so notice the position of the ‘B’ key, which should be directly in front of you and at the centre of the desk.
• Pull the keyboard as close to you as possible and adjust its tilt if necessary.
• Overusing the mouse is a common cause of injury due to overexertion of the fingers and arms and strain on the wrist, shoulders and neck. Keep it as close to you and the keyboard as possible.
• Learn the keyboard shortcuts to prevent unnecessary use of the mouse.
• Learn how to touch-type properly; this will immediately improve posture and reduce your risk of RSI. Two-finger typists are more likely to get pain in their hands and wrists.
Monitor
• Keep the monitor at arm’s length. Constantly looking up or down will lead to unnecessary strain on the neck.
• Use a separate monitor if you are working from a laptop, or else use a laptop-holder to make sure the monitor is directly in front of you (and use a separate keyboard). This minimises neck and shoulder strain.
Documents & phone
• Position documents while typing directly in front of you, between the screen and the keyboard. Use a document holder if necessary.
• Place your phone within easy reach and use a hands-free phone where possible to reduce balancing it under the neck.
Take regular breaks
• As muscles get tired, slouching becomes more common. Take regular breaks and stretch. A two-minute break every 30 minutes is recommended. Certain computer programmes (Workrave) and phone apps can remind you to take regular breaks and even recommend stretches to prevent RSI.
• After work, try and engage in an activity that counterbalances the daily negative physical stress.
Beware of the warning signs
• RSI can affect the neck, shoulders, upper back, upper arm, elbows, forearms, wrists, thumbs, or fingers, so warning signs can appear in any of those areas. Speak to bosses and organise a workstation assessment and also get assessed at your desk by a qualified musculoskeletal physiotherapist, who can correct posture at your desk and make necessaryrecommendations.
Points to remember:
• Find out how to adjust your chair properly.
• Keep the keyboard and mouse as close to you and the monitor at eye level.
• Take regular breaks and remember to stretch.
• Use props: lumbar support, footstool, document holder, laptop holder, hands-free phone.
• Remember to maintain good posture.
• Limit computer use – don’t e-mail people if you can walk down the corridor and talk to them instead.
• Exercise regularly and enrol in a Pilates class to help improve your core strength.
• Do not ignore the early symptoms of RSI and do not dismiss the pain. It can only get worse.
sam@bodyworks.com.mt