The human body is a machine that is meant to be active. However, more and more people have sedentary jobs and spend long hours sitting in front of their computers. The work postures that are often adopted are far from optimal. When combined with an inactive lifestyle, sedentary work and poor posture can have serious long-term consequences on physical health, but also on psychological health.
In what follows, we cover the consequences associated with poor posture, poor work ergonomics and a sedentary lifestyle. We also take this opportunity to offer advice from our ergonomists and to tell you about their ergonomic services for individuals and businesses.
The consequences on health
It is important to be aware of the physical stress that is imposed on our bodies when we adopt a non-ergonomic work position. Some of the physical effects this can have include:
- Significant pressure on the joints due to prolonged sitting. The neck and lower back (lumbar region) are particularly affected.
- Decreased flexibility.
- Reduced blood circulation.
- Less efficient digestion, since the organs are compressed by prolonged sitting.
- Possible development of chronic pain, which can cause psychological stress and mental health effects.
In addition, a sedentary lifestyle (less than 150 minutes of moderate physical activity per week) is associated with an increased risk of developing several diseases, including diabetes, cardiovascular disease, certain types of cancers, etc. This is worrisome when you consider that a large proportion of Canadians spend two-thirds of their waking hours doing sedentary activities: working in a seated position, non-active transportation, television, etc.
Tips to reduce the effects
First, it is important to adopt an ergonomic work position to reduce the negative effects on health. It is also essential to adopt good habits at work to reduce the pressure that is exerted on the body when sitting. Here are a few tips:
- Provide yourself with a well-adapted work space. This includes the height of the desk, the layout of the computer, an adapted work chair, etc. It is possible to call upon the services of an ergonomist to ensure that the workstation is ergonomic.
- Regularly do small stretches, especially in the neck and wrists, to reduce the pressure on these joints.
- Get up regularly, about 5 minutes every hour, to take a short walk.
- To hydrate, choose a small glass rather than a large bottle. This encourages us to get up more often.
Next, let’s not forget to mention the importance of preventing the effects of an inactive lifestyle. There are many opportunities to be more physically active:
- Sign up for team sports or groups to do physical activities you enjoy. It’s very motivating!
- If possible, walk or bike to work to adopt active modes of transportation. If not, you can park your car further away or get out at another metro station to take a short walk.
- Take the stairs instead of the elevator.
- Doing activities such as yoga or tai chi, which improve flexibility.
- Strengthen abdominal muscles to make the core stronger and to help reduce lower back pain.
Ergonomics services at home and in the workplace
For people who wish to adopt an ergonomic work position to help reduce the effects of prolonged sitting, it is very relevant to consult an ergonomist. By analyzing the environment, tools and work positions of a person, these professionals ensure that their client’s environment is ergonomic and safe.
Note that their services can be offered to individuals at home, for example in a telecommuting context. In addition, ergonomic services are offered to businesses, for the analysis and adjustment of workstations or work chains. Their advice will help optimize the work environment and techniques to prevent injuries and prevent the onset of pain. Clinique GO™ also offers remote ergonomics services through online consultation.
Approuvé par Francis Desjardins
