Sedentary work, i.e. when a person spends long hours sitting at a desk in front of a computer, poses a serious risk for the development of musculoskeletal disorders. These can, in the long term, lead to the development of chronic pain. It is therefore important to consider this risk and to adopt good work habits. In what follows, the ergonomists at Clinique GO™ present some tips for office workers. We take this opportunity to tell you about our ergonomic services offered in homes and businesses, as well as through online consultation.
Tips for preventing pain related to poor ergonomics at work
The implementation of these few tips is strongly recommended for people who have a sedentary job. It helps to counter the effects of poor ergonomics on the body, which can affect both physical and mental health. The goal is to avoid the onset of disorders and especially to prevent them from developing into chronic conditions.
Tip #1: An ergonomic workstation
There are several aspects to consider when it comes to organizing a workstation ergonomically: the height of the desk, a chair adapted to the height of each person, the layout of the computer screen and keyboard, the organization of work, etc.
There are many resources available online for ergonomic tips for office workers. However, the best thing to do is to consult an expert: the ergonomist. This professional is specially qualified to suggest adjustments that aim to make the work environment, tools and techniques effective, while being safe for your health.
Tip #2: Monitor your posture
It is recommended that we do regular “check-ups” of our body position when we work at a computer. This will ensure that we maintain an upright posture, straighten our head and neck, and correct the curvature of our lower back. By regularly paying attention to the work positions we adopt, we are more aware of our body and we can better avoid bad postural habits that can lead to pain.
Tip #3: Vary your positions
We hear a lot about desks that allow us to work in a standing position and the many benefits associated with them. However, we should not think that this type of desk solves all the problems of a sedentary job that requires spending long hours in the same position. Indeed, the important thing is to vary the working positions throughout the day. Spending long hours standing in front of a desk is not necessarily better for the musculoskeletal system than sitting for the same amount of time.
Therefore, it is a good idea to have a desk that can be raised to alternate between sitting and standing work positions. Alternatively, the use of a large training ball can also be recommended in order to vary the work positions and to better distribute the pressure that is exerted on the body.
Tip #4: Take regular breaks
It is important to take regular breaks throughout the work day. It is recommended that you take a break of about 5 minutes every hour. You should take these moments to get up and walk around a bit. These are good opportunities to go to the bathroom, refill your glass of water or check in with a colleague!
Tip #5: Stretch
Finally, there are many stretches that can be done during the workday to loosen up the muscles, especially in areas of the body such as the wrists, necks, shoulders and back. We recommend that you visit the Canadian Centre for Occupational Health and Safety website to discover a guide that suggests several stretches that can be done at work.
Our ergonomic services for individuals and businesses
For fully personalized advice, call on Clinique GO™’s ergonomics services. Our ergonomists can come to your home, in a telecommuting setting, to evaluate a workstation and suggest adjustments to promote good ergonomics. These services for individuals can also be offered through online ergonomic consultation.
Clinique GO™ also offers ergonomics services for businesses, whether it be for the adaptation of several office workstations, or in an industrial production context, to adapt workstations and techniques.
Approuvé par Francis Desjardins
