Posture and Ergonomics impact us all even if we realize it or not. We should have a read on it, to learn the concept, and applications of ergonomics and how the science of ergonomics impacts our routine at work, at home, at play, and all the places around us.
Ergonomics word comes from the Greek word “ergon” which means work and “nomos” means laws. It’s essentially the “laws or science of work”. Good ergonomic remove conflicts between the work and the worker and create the ideal work environment.
By the time, poor posture may be caused by habits from circadian activities like standing for a long time, sitting in office chairs, driving cars, looking at the computer, carrying a purse on the same shoulder for a long time, caring for a small child or even sleeping.
10 Tips for Improving Posture and Ergonomics
The following instructions suggest several courses of actions to improve posture and ergonomics:
- Recognize the warning signs of back pain caused by poor ergonomics and posture/listen to your body:
The pain that starts from the neck and go downwards into the upper and lower back and extremities; pain that becomes less after switching positions while sitting or standing; sudden back pain that starts with a new job, using a new office chair, or a new car seat, maybe all these are a sign of poor ergonomics and posture.
- Get up and move around often:
Even if you’re comfortable in one posture, never sit in one posture for more than an hour or so. Get up and move around every 30 to 40 minutes is recommended.
- Maintain the alignment of the body, Whether sitting on a chair or during prolonged standings:
After 20 minutes of sitting in one posture or standing in the same place, most people start drooping away. Keep an eye on your posture yourself often to check how your body is positioning and readjust. Shift or balance body weight evenly during standing.
- Utilize posture and ergonomic -friendly supports and office chairs while sitting:
Supportive ergonomic “props” helps to take the tensity and load off of the spine. Ergonomic office chairs can be used at work. Footrests or small pillow can be used while sitting in an office chair and during driving. Using bags, and backpacks that are created to minimize back shear can also maintain good posture.
- For routine settings, Increase acknowledgment of posture and ergonomics:
This includes maintaining conscious connections between back pain and specific situations like posture at work, home, and at play where poor positions and ergonomics may be the root cause of the pain.
- Awareness of necessary exercises which help to prevent injury and promote good posture:
Regular exercises like walking, swimming, or cycling will help the body and muscles surrounding the back to stay strong.
- For prolonged standings wear supportive footgear:
Avoid using high-heeled shoes, which affect the body’s center of gravity and the alignment of the entire body.
- Keep in mind to maintain good posture and ergonomics when moving:
Back injuries are common during twisting and/or lifting and often occur because of inappropriate movement and alone control of the upper body weight. It is important to maintain a balance posture even while moving to avoid injury.
- Invest and encourage a well-positioned environment:
Create and encourage ergonomic physical environments and workplaces, such as for sitting on an office chair at a computer.
- Stay hydrated:
It encourages a person to get up often, whether going to refill your drink or going to use the bathroom.
The mentioned points are relatively easy to adjust and will pay off in terms of a healthier and less painful spine and also reduce the stiffness over time. Having a habit of Poor posture can easily become second nature of a person, cause or aggravate episodes of back pain and harm spinal structures. Luckily, the leading factors affecting posture and ergonomics are within a person’s ability to control and can be effortlessly changed.