How To Maintain Your Physical Health at Work

Challenges will inevitably arise in the workplace as we go about our daily activities.

January 17, 2022

Challenges will inevitably arise in the workplace as we go about our daily activities. And, regardless of what industry you work in or how small or big your company is, workplace routine can cause physical stress.

Ergonomics is the science of designing and arranging workplaces, products, and systems to make them more comfortable for the people who use them. Ergonomics aims to provide employees with a safe working environment while also increasing their comfort and competence. It also has the potential to boost productivity.

You can keep your job from becoming hassle free by incorporating a few ergonomic features into your workspace.

Understanding Ergonomics

It's no secret that ergonomic injuries can affect employees in any industry, regardless of their working conditions. Ergonomic practices deal with the interaction of people and their surroundings. The purpose is to arrange and design space, systems, and objects so that the user can move and position themselves in the safest, most efficient and most natural way possible.

Any interaction with the created world that causes an employee discomfort or strain is considered an ergonomic risk. Some of the most common ergonomics injuries that one is likely to encounter in their workplaces are:

  • Cumulative trauma disorders (CTD)
  • Repetitive motion injuries (RMI)
  • Musculoskeletal disorders (MSD)
  • Repetitive stress injuries (RSI)

Four Steps to Creating an Ergonomic Workspace

  1. Maintain A Healthy Posture

Sedentary lifestyles are frequently blamed for back and neck pain. It is critical to change positions regularly throughout the day to alleviate this pain. To avoid neck, shoulder, and backaches, do the following:

  • Use a chair that has a backrest that supports the curve of your lower (lumbar) back.  
  • Slowly rotate your head to the right, then to the left to alleviate neck pain.
  • Alter your posture frequently throughout the day.
  1. Refocus

Unnecessary eye strain can result from staring at a computer screen for long periods of time, resulting in migraines and headaches. So, while you're at your workspace trying to support proper body mechanics, do not forget about your vision health.

Make a habit of focusing on a distant object for a few seconds every 15-20 minutes before returning your gaze to the monitor.

  1. Move Around

Moving around has numerous advantages: it relaxes tissues, reduces fatigue, improves circulation, lubricates joints to reduce stiffness, improves circulation, and increases stamina. The purpose of moving around during the day is to take as many steps as possible.

Compensatory stretching can also help in this situation. Stretching tight muscle groups like your shoulders, back, legs, hips, chest, back, and wrists will help you achieve this.

Additionally, take a quick rest break after every one to two hours. You can stand up, walk around, and do something different during this period. You can get a drink, strike up a conversation with a co-worker, or walk around the office for a while.

  1. Personalize Your Workstation to Suit Your Needs

Make an effort to create a workstation that is entirely your own. You'll need to adjust your computer height and chair to fit your needs when customizing your cubicle. This will save you time and discomfort from sitting at a station that isn't right for you.