By Introduction
Most of us sit at our desks for hours. This can lead to pain, stiffness, and other issues. Desks today usually make us sit in an uncomfortable position for long periods. Office ergonomics can help. It’s not just the chair but how the workstation is set up. Making small changes can help our back and neck health.
This guide will give us info about how to adjust our workstations for less tension:
What Causes Back Tension?
Back tension, aka work-related musculoskeletal disorders, can have many causes. One of the most common? Incorrect posture while working at a workstation for long periods. This, plus uncomfortable seating and lack of space to move, are all contributors.
Let’s look closer at these factors to understand how they cause back tension, and how to prevent it.
Poor Posture
Poor posture is a common cause of back tension for many office workers. This happens when the spine, shoulders, hips and knees are not in the correct position. Poor posture can be caused by sitting inappropriately, like hunching over a keyboard or leaning off the chair. This can put extra stress on the back and cause pain.
It is important to adjust the workspace regularly to keep proper posture and reduce back tension.
- Incorrect seating, slouching, reaching too far and an incorrect desk height all cause misalignments and strain on the spine – leading to back tension.
- Awareness of how you are sitting and standing during the day is key. Make sure you are in the right alignment with your desk. Also, keep your feet flat on the floor and stay centered behind the chair – without leaning forward or backward.
- Take breaks throughout the day to stretch out lower back muscles which may become sore due to bad posture.
Sitting for Long Periods of Time
Sitting for long periods can cause back tension. Bad posture, wrong sitting position, and no chair support can hurt your back. An ergonomic office helps prevent this. Here’s how:
- Get a chair that fits you. Your feet should be flat on the floor, with your thighs parallel to the ground and arms at 90-degrees. It should be adjustable too.
- Get an adjustable desk or table. This lets you move between sitting and standing throughout the day.
- Place your computer monitor directly in front of you. It should be at eye-level, 18 inches away. It should be adjustable too – no straining or hunching when you work.
Repetitive Motion
Repetitive motion is a common cause of back tension. Prolonged sitting or standing can strain muscles, leading to aches and pains. Humans often adopt similar positions for long periods at their desks. This can create small imbalances in the back muscles that get worse over time.
To prevent this, desks must be adjustable. Monitors should also be adjustable so users can switch postures. Breaks from the desk are also important. Move around, stretch, or try low impact exercises like yoga or Tai Chi. This helps release tension and provide relief from static posturing.
Workstation Adjustments
Workstation adjustments are important for avoiding back tension. Knowing how to adjust your workstation can make a huge difference. Let’s look at the benefits of different adjustments.
- Adjusting your posture can help prevent back pain.
- This means that the right knowledge and understanding of how to adjust your workstation is crucial.
Adjusting Your Chair
To reduce tension in your back, the best position for your chair is key. Here’s how to adjust it:
- Sit back and rest your feet on the floor or a footrest.
- Place armrests close to you and below elbow level when seated. Move when typing or using rodents.
- Sit upright with shoulder blades down and back. Keep proper posture during tasks.
- Adjust your seat height so hips are higher than knees. Tilt it slightly forward if desired. Ensure you can sit without hunching or slouching.
- Use a lumbar support pillow for extra lower back support. Adjust fit according to size and shape.
- Make small changes until you find the optimal position. You want to feel comfortable, but supported enough to avoid straining muscles or joints.
Adjusting Your Monitor
Adjusting your monitor is vital for an ergonomic work area. It impacts how often you must move your head and neck, and keeps your neck and shoulders relaxed. Here are some tips to get the best comfort:
- Monitor top should be at or slightly below eye level.
- Position it at least 20 inches (50 cm) away from you.
- Viewing angle should be slightly downwards to cut down neck strain.
- If you wear bifocal glasses, adjust the monitor height so you can look through the lower part of lens when viewing the screen.
- To reduce glare, use blinds or other window coverings on windows in front or behind the user.
Adjusting Your Keyboard and Mouse
Set your computer workstation well. Your elbows should rest at a 90° angle and parallel to the ground. Move the keyboard closer to the edge of your work surface. Place the mouse close to the keyboard, either left or right. This helps avoid strain in your upper body and shoulders.
Get adjustable arms on chairs or docking stations for more comfortable typing posture.
Conclusion
Sufferers of back tension can be distressed. It can even be debilitating. To help reduce it, we need proper workstation adjustments. This means making sure the user’s posture is healthy with respect to the workstation. It also means seating, desk and equipment locations must be adjusted. Plus, provide beneficial feedback to increase awareness.
Refer to the guidelines provided at the beginning of the article. With these strategies, and routine ergonomic adjustments, back tension can be avoided. This means more comfort at home or in the work environment.
Frequently Asked Questions
Q: What causes back tension?
A: Back tension can be caused by extended periods of sitting or standing in the same position, poor posture, and repetitive motion patterns that strain the back muscles.
Q: How can I prevent back tension at work?
A: Workstation adjustments are key to preventing back tension. This includes adjusting your chair height, desk height, monitor position, and keyboard and mouse placement to ensure proper posture and comfortable positioning throughout the day.
Q: What is an ergonomic chair and how can it help prevent back tension?
A: An ergonomic chair is designed to provide support and promote proper posture while sitting. It can help alleviate back tension by reducing the strain on certain areas of the back and promoting a more natural sitting position.
Q: Can stretching help prevent back tension?
A: Yes, stretching can help prevent back tension by promoting flexibility and reducing tension in the back muscles. Incorporating stretching into your daily routine and taking frequent breaks to stretch throughout the work day can be beneficial.
Q: How often should I adjust my workstation to prevent back tension?
A: It is recommended to evaluate and adjust your workstation every 6-12 months, as well as following any changes in work tasks or work environment. However, if you experience discomfort or pain, adjustments should be made immediately.
