The Importance of Ergonomics and How Physiotherapy Can Help

‘Sitting is the new smoking’ – this has become the favorite phrase of everyone, as it is associated with various health risks.

Indeed, the human body is designed to move, but the classic 9-to-5 jobs have chained the employees to their desks; this exposes them to musculoskeletal disorders (MSDs), obesity, cardiovascular conditions, and/ or mental health issues.

Ergonomics and physiotherapy play a pivotal role in helping to manage posture-related musculoskeletal pains and aches and also mitigate long-term health risks.

What is Ergonomics?

Ergonomics is derived from Greek words – 

Ergos (work) + Nomos (laws)=Ergonomics (laws of work)

Ergonomics is the study of an individual at their workplace and applying those principles to design the systems that suit a person’s needs and abilities. Basically, customizing your

workplace to fit you!

Role of ergonomics:

• Safety: Ergonomically designed tools and workspace help to reduce the rate of injuries.

• Comfort

• Increased productivity and reduced absenteeism

An ergonomically well-designed setup helps to reduce the incidence of repetitive strain injury, postural deviations, chronic aches and pains, and long-term health conditions

How does physiotherapy help?

A physiotherapist performs workplace evaluation to understand an individual’s workstation, duties, tasks, functions, and tools. Based on this assessment, a physiotherapist recommends reducing injuries and optimizing efficiency. These include:

1. Postural education

• A physiotherapist can perform a meticulous postural analysis to check for any postural deviations and guide you in improving your posture. 

• Working in a neutral posture can help to reduce excessive muscular strain and discomfort.

• Common posture correction exercises include scapular retractions, chin tucks, etc.; stretches to relax the tensed muscles; and strength training.

2. Personalized exercise routine

• A good fitness regime, exercising at least three days a week.

• Incorporating strength training exercises for upper and lower body and core.

• Aerobic exercises like swimming, cycling or walking to build cardiovascular endurance.

  
  

3. Ergonomic tips:

• Use an ergonomic chair with adjustable seat height and seat depth, adequate back support, and a footrest to support the feet if required.

• Change your posture: Avoid being sedentary or in one particular posture over an hour. Take micro-breaks every 20 minutes and perform simple desk exercises.

• Hydrate yourself.

• Use a sit-stand desk to alternate between sitting and standing posture.

• 20-20-20 rule: While using a screen-based device, look at a 20-meter distant object every 20 minutes for 20 seconds to reduce the strain on the eyes.

Are you wondering if your workstation needs a fix? Look for these signs:

• Poor posture results in stiff neck or lower back pain at the end of the day.

• Slouching at your desk ensures your laptop/ monitor is at eye level.

• Your tasks and necessary items are not at reach.

• Repetitive wrist movements that cause wrist and hand pain.

• Limited possibility of chair adjustments about height, seat depth and support.

• Inadequate lighting or poor temperature control.

A small change goes a long way! Incorporating ergonomic principles at the workplace and combining them with the additional benefits of physiotherapy works wonders for better well-being. As they say, Good Ergonomics is Good Economics!