The Importance of Good Workspace Ergonomics for Spinal Health
Guest Author: Dr. Matthew Alch (Chiropractor) from Sydney Spinal CareIf you work at a desk, you know just how important your working environment is to your health and wellbeing.
Dr. Matthew Alch (Chiropractor), a Sydney-based chiropractor and good posture advocate, describes the challenges that come with working behind a desk or computer all day. He also discusses recommendations to support better spine health on the job and explains the benefits of investing in good workspace ergonomics.
How does Posture Affect You?
Posture affects your body in lots of ways. Slouching puts pressure on your back and spine, and bad posture may contribute to back pain, tension in your shoulders and neck, reduces your focus and much more.
For example, slumping means your lungs have less space, which may reduce your ability to breathe properly and reduce the amount of blood going to your brain.
A study published in the journal BioMed Research International1 concludes that “alteration of head and neck positions had an immediate negative impact on respiratory function” due to forward head posture and torticollis on the diaphragm muscle strength.
So, maintaining good posture habits can go hand in hand with optimising work performance. Good posture may help to maintain your energy levels, boost your confidence and make it easier for you to be productive at work and in other areas of your life.
Key Elements of Good Office Ergonomics
An ergonomic office environment is about more than just a good chair. There are many things to consider to ensure your comfort and wellbeing while working behind a computer.
- Chairs should provide adequate lumbar support to maintain the natural curve of the spine, and have adjustable seat height to allow feet to rest flat on the floor.
- Sit-stand desks will encourage movement during the work day.
- Computer monitors should sit at eye level to reduce strain on the neck and eyes.
- Place the keyboard and mouse at a height that allows the wrists to remain in a neutral position and relaxed.
- A combination of natural and artificial lighting is ideal to reduce eye strain.
- Encourage regular breaks and stretching exercises to prevent stiffness and muscle fatigue.
- Workspaces with easy access to frequently used items will minimise reaching and twisting.
- Use ergonomic accessories such as footrests, document holders, laptop stands, split keyboards and vertical mice to enhance comfort.
You should aim to move frequently throughout the workday, or take a look at some useful stretches and exercises you can do at your desk or around the office.
Benefits of Good Workspace Ergonomics
Enhance Comfort and Productivity
An ergonomically optimised workspace doesn't just benefit physical health; it also has a direct impact on productivity. When we're comfortable and free from the distraction of discomfort, our ability to focus and perform tasks efficiently is significantly improved.
A study published by the W.E. Upjohn Institute for Employment Research2 highlights the connection between ergonomic workplace design and increased worker productivity. The study concluded that:
“The initial results from this new field study of ergonomics, health, and productivity appear to confirm that ergonomic interventions can lead to lower pain levels and increased productivity among office workers”.
By investing in ergonomic furniture and accessories, businesses can create an environment that fosters better physical and mental well-being for their employees.
Address Back Pain
The spine, a central pillar of our anatomy, is susceptible to strain and discomfort when you work in poor ergonomic conditions. A well-designed workspace takes into account the natural curvature of the spine, so you sit in a neutral posture that minimises stress on the back.
Poor posture, often made worse by inadequate work setups, may contribute to lower back pain, neck pain or sciatica (nerve pain). In fact, chiropractors are most known for helping patients with lower back pain, and a common cause of pain is from sitting all day or bad posture habits.
This is where a good chair with lumbar support really comes into its own. Ergonomic chairs and desks are designed to support the natural S-curve of the spine, helping individuals maintain proper alignment even during extended periods of sitting.
Reduce the Risk of Injuries
Repetitive strain injuries (RSI) are common in office settings where individuals perform repetitive tasks for extended durations. Implementing ergonomic principles in the workspace can help reduce the risk of RSI by ensuring that tasks are carried out with minimal strain on the spine, muscles and joints.
Poor workspace ergonomics can also contribute to the development of musculoskeletal disorders, a range of conditions affecting the muscles, bones, tendons, ligaments and other parts of the musculoskeletal system. Investing in ergonomic solutions can help prevent the onset of these disorders, looking after long-term spinal health.
Facilitate Movement
A well-thought-out ergonomic setup encourages individuals to move regularly, reducing the strain associated with prolonged periods of sitting. Incorporating standing desks or adjustable workstations into the workspace allows for a seamless transition between sitting and standing, promoting movement and reducing the risk of spinal issues associated with prolonged sitting.
This also comes down to workplace culture, so ensure that workers are encouraged to take frequent microbreaks to move around.
Long-term Health Investment
Prioritising good workspace ergonomics is not just a short-term fix; it's a long-term investment in the health and wellbeing of the people in your organisation. By taking proactive measures to create ergonomic workspaces, you may reduce the likelihood of postural aches and pains, resulting in a healthier, more productive workforce.
Prioritising spinal health through thoughtful ergonomic design is a holistic approach that benefits both employees and businesses in the long run. To learn more about how to care for your spine or for tips to relieve back pain, find a good chiropractor in your area.
Author: Dr. Matthew Alch (Chiropractor) has been practising chiropractic at Sydney Spinal Care since late 2002. Matthew graduated from Macquarie University with a Bachelor of Chiropractic Science and a Masters of Chiropractic. Matthew’s extensive experience and knowledge combine with his honest and caring nature to serve his patients’ healthcare needs in the best way possible. He is a member of the Australian Chiropractors Association.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
References:
- Zafar H, Albarrati A, Alghadir AH, Iqbal ZA. Effect of Different Head-Neck Postures on the Respiratory Function in Healthy Males. Biomed Res Int. 2018 Jul 12;2018:4518269. doi: 10.1155/2018/4518269. PMID: 30112389; PMCID: PMC6077663.
- DeRango, Kelly. 2003. "Office Workers' Productivity Enhanced by Ergonomics." Employment Research 10(1): 1–3. https://doi.org/10.17848/1075-8445.10(1)-1