Back Pain at Work? How Ergonomics Can Save Your Spine

In today’s office-based work environments, many individuals spend long hours sitting at desks, typing on computers, or engaging in repetitive tasks. While this can be demanding on both the mind and body, improper posture and poor ergonomics can lead to significant physical strain, particularly in the back and shoulders. The importance of ergonomics — the science of designing a workspace that promotes comfort and efficiency — cannot be overstated when it comes to preventing or alleviating pain.

At Derryberry Chiropractic, we understand that ergonomics play a crucial role in overall wellness, and poor office ergonomics can lead to chronic pain and discomfort. Here’s why maintaining proper ergonomics in your workplace is so important.

What Happens When You Don’t Use Proper Ergonomics?

When ergonomics are ignored, the body is forced to adopt uncomfortable, unnatural positions that can strain muscles and joints. Here’s what happens when proper ergonomics are not followed in the office:

• Poor Posture: Slouching or leaning forward while sitting at a desk puts excessive pressure on the spine, shoulders, and neck. This can lead to long-term discomfort, such as chronic back pain, shoulder strain, and even headaches.
  
  

• Muscle Fatigue: Without proper ergonomic support, muscles in the back, shoulders, and neck have to work harder to maintain posture. Over time, this can cause muscle fatigue and tension, leading to discomfort and pain.
  
  

• Increased Risk of Injury: Repetitive movements, such as typing or using a mouse, can cause stress on the muscles, tendons, and ligaments in the shoulders and back, increasing the risk of repetitive strain injuries (RSIs), including carpal tunnel syndrome or tendinitis.
  
  

How Ergonomics Help Alleviate Pain

While ergonomics primarily focus on preventing injury, they can also play a crucial role in alleviating existing pain. By adjusting your workstation setup and incorporating ergonomic principles, you can:

• Reduce Strain: Proper alignment of your chair, desk, and computer can help distribute weight more evenly, minimizing stress on your back and shoulders. For instance, ensuring your chair height supports proper posture can prevent slouching, reducing strain on the lower back.
  
  

• Promote Better Posture: Adjusting the height of your computer screen and the angle of your keyboard can encourage proper posture, preventing discomfort from sitting hunched or leaning forward.
  
  

• Increase Comfort: Ergonomically designed tools, such as adjustable chairs, lumbar support cushions, or ergonomic keyboards, help reduce muscle strain and increase comfort, which can make a significant difference for those who suffer from neck or back pain.
  
  

Do Ergonomics Prevent Pain or Just Injuries?

While ergonomics are widely recognized for preventing injuries, they can also contribute to alleviating pain. Here's how:

• Prevention of Further Injury: For individuals who are already experiencing discomfort or pain, proper ergonomics can prevent further injury by encouraging better posture and movement patterns. This is essential for individuals recovering from minor muscle strains or working to avoid chronic pain.
  
  

• Pain Management: In many cases, ergonomic adjustments such as lumbar support or frequent breaks can help reduce muscle tension and stress, easing chronic back and shoulder pain. The key is that ergonomics can both prevent new injuries and help manage existing pain by reducing stress on affected muscles and joints.
  
  

Is a Lack of Ergonomics a Contributor to Workplace Injuries?

Absolutely. A lack of ergonomics in the workplace is one of the leading contributors to workplace injuries. According to the Occupational Safety and Health Administration (OSHA), poor ergonomics can result in musculoskeletal disorders (MSDs) such as:

• Lower back pain
  
  

• Neck strain
  
  

• Shoulder injuries
  
  

• Carpal tunnel syndrome
  
  

In fact, MSDs are some of the most common workplace injuries in office settings, leading to missed workdays and decreased productivity. Employers who invest in ergonomic solutions, such as adjustable chairs, sit-stand desks, and properly arranged workstations, can significantly reduce the risk of these injuries.

Practical Tips for Improving Ergonomics in the Office

To avoid back and shoulder pain, it's essential to make a few simple changes to your workspace. Here are some practical tips to improve workplace ergonomics:

1. Adjust Your Chair Height: Your feet should be flat on the ground with your knees at a 90-degree angle. Ensure that your chair provides support to your lower back.
   
   

2. Monitor Positioning: Your computer monitor should be at eye level to avoid straining your neck. The screen should be about 20-30 inches from your eyes.
   
   

3. Keyboard and Mouse: Keep your keyboard at a comfortable height and directly in front of you, with your arms bent at 90 degrees. Use a mouse that is easy to grip and place it close to the keyboard.
   
   

4. Take Frequent Breaks: Stand up, stretch, and walk around every 30 minutes. This helps reduce muscle stiffness and increases circulation.
   
   

5. Use Ergonomic Tools: Invest in ergonomic equipment, such as a lumbar cushion for back support or a sit-stand desk to alternate between sitting and standing throughout the day.
   
   

Get the Help You Need at Derryberry Chiropractic

If you’re experiencing back or shoulder pain from poor ergonomics, we’re here to help. At Derryberry Chiropractic, we can work with you to assess your posture and office setup, as well as provide chiropractic treatments to help relieve pain caused by poor ergonomic practices.

Visit us at:
5700 Southeast 74th Street, Oklahoma City, OK 73135
Call us at: (405) 701-5777 to schedule your appointment today!