A congenial and comfortable work place makes all the employees feel best at their work. Over the time, poor work posture can cause and aggravate the episodes of back and neck pain and can even damage spinal structures. Proper work ergonomics and posture including; correct chair height, equipment handling and spacing make you comfortable at work and as well help you to be fit and healthy. But the good thing is that; the factors determining posture and work ergonomics are within your control and can be changed with a little practice.

Following guidelines can help you attain good posture and will educate you about proper work ergonomics at the work place as well:

• Sitting Posture:

• Make it sure that your back is properly aligned to the back of chair. Do not slouch or lean forward.
• If you sit for long hours, be sure to sit in the ergonomically designed chair that is a custom fit and can support your back.
• Sit with your shoulders straight in your office chair and keep your feet flat on the floor.
• Do not sit in the office chair for long hours if even if it is an ergonomic office chair.

• Standing Posture:

• While standing, put weight on the balls of feet; not on the heels.
• Put even weight on each foot and head, neck and shoulders should be in proper symmetry as well.
• Do not lock your knees and stand straight with upright shoulders.
• If you need to stand for long hours, shift weight from one foot to other or rock from heels to toes.

• Posture while Lifting and Carrying:

• Do not bend at the waist but always on your knees.
• For lifting objects, use large leg and stomach muscles and not the lower back.
• While carrying a heavy object, be sure to keep it close to the chest.
• Switch arms, if you are carrying objects with one arm.
• While carrying an object, avoid rounding shoulders or leaning forward.

So even with such a basic knowledge you can make your work environment healthy and take good care of your body and health and save yourself from developing musculoskeletal disorders.

• Ergonomics guidelines for Work Stations

• Make use of footrests, portable lumber back supports, or even a towel or a small pillow while sitting in an office chair, or on any soft furniture
• Make use of purse, backpack and bags that are specially designed to minimize back strain
• Wear corrective eyewear & position computer screens to your natural and resting eye position. This can help you to avoid leaning forward or straining your neck.
• Everybody needs to understand that overall causes of injury due to bad posture are tensed muscles which in turn pull the body out of alignment. So at work, you should adopt the body posture which put minimum stress on ligaments, bones and joints. And also make use of appropriate work ergonomic techniques that save you from extra mechanical stress.

If you are suffering from workplace injuries and want to restore your strength, function and mobility and need to reduce pain, Contact Advanced Work Rehab Center. Our dexterous and certified rehabilitation experts work together as a team in order to get an injured worker back to his job as soon as possible.