Ergonomic Tips To Prevent Injury

Poor posture can lead to aggravating series of cervical and back pain and damaging spinal formation. The injuries can be the result of long sitting hours at work, looking at the desktop, standing, and driving for longer periods of time. Though, it is not complex to change the posture and add ergonomics to your regular life. Our experts have enlisted few tips to promote healthy ergonomics and posture, especially for those who spend most of the workplace time sitting.

Ergonomic Tips To Avoid Fatigue & Prevent Injury

#1. Identify The Warning Signs

Poor posture and ergonomics can result in severe back pain, which can be caused by a long day of sitting or sleeping hours. This pain begins in the neck and slowly move downwards into the upper back, lower back as well as extremities that dissolve after switching positions. Find a suitable and ergonomic office chair to prevent such major injuries.

#2. Get Up & Move

When your muscles tire, bowing, slumping, and cause other poor posture, this put additional pressure on the back and neck. For maintaining a supportive yet relaxed posture, change your position more frequently. Get up and move (walk, stand, or stretch) every half an hour for minutes.

#3. Maintain The Body Alignment

Dispense your body mass evenly to your back, front, and sides of your feet when you're standing. Make sure you optimize the features of office chairs while sitting. Lean forward while keeping your back straight can help soothe your back muscles while giving your back support.

Also read: Repetitive Stress Injury (RSI)

#4. Use Posture-Friendly Props/Office Chairs

Keep the pressure off your spine and prevent sprain with supportive ergonomic props. According to studies, ergonomics chairs with adjustable back support are best to use at work. Portable lumbar supports, footrests, or small pillows or towels while driving or sitting in an office chair can minimize back sprain.

#5. Increase Ergonomics & Posture Awareness

Being aware of ergonomics and posture at home, at work, and at play is essential to prevent the chances of major injuries. It involves establishing connections between specific situations and series of back pain which may be the main cause of the back pain.

Also read: Exercises you can do using an office chair

#6. Use Exercise & Promote Good Posture

Every day workouts such as swimming, walking, or bicycling can help condition your body and strengthen your core as well as back muscles. These exercises can help promote a good posture while encouraging a strong back.

#7. Wear Supportive Footwear

Avoid wearing high heels every day; wear the right footwear that helps distribute your body weight evenly while supporting your back and posture. Placing a rubber mat can help improve your comfort while standing for a long period.

Also read: Set up your laptop ergonomically

Bottomline

Following these tips will help you minimize repetitive stress injuries and severe back pain. Practice yoga stretches and asanas every day and access the right yoga routine specially designed for you from our yoga corner on the Wellness TV. In case the back pain is keeping you in bed, consult with a verified doctor with The Wellness Corner before it becomes the monster of your life.