May 2, 2004

Ergonomics: It’s all about how you use it!

By Amy Allen, D. C.
Special to the Times

It happens in all spheres of our lives; we have the tools to be healthy or perform a task correctly, but we just don’t use them because our habit is unhealthy or incorrect. I see this a lot with ergonomic aids, which help people to perform jobs without hurting themselves.

A person can get a top-notch ergonomic assessment of their office workspace, but somehow they still come in with back pain or neck tension. What’s going wrong? Still others may have mediocre equipment but still feel pretty good after a long day. What are they doing right?

Personal habits, especially postural habits, are a large part of workplace health. People might have expensive chairs with lower back support, but if they aren’t sitting in it correctly, they may still have back pain. There are some good standards to follow to help develop the right postural habits so that you can make the best of your home or office workspace.

First, sit back in your chair so that your lower and middle back are touching the backrest of the chair. If you don’t have a lumbar support, use a small pillow or folded towel if you are experiencing low back pain after sitting for a long time.
Make sure your neck is not craned forward, but over your shoulders instead. A good rule is to keep your ears above your shoulders and your shoulders above your hips when you are sitting at a desk, as well as when you are doing any standing work. This keeps your spine in “neutral,” which supports the natural curves of your spine that distribute your weight evenly and balance your muscle use.

Shoulder posture is also very important, but often ignored. Much shoulder and neck tension simply comes from the habit of leaning toward the side you use a computer mouse, or just keeping shoulders tight when working. It’s natural to hunch your shoulders when feeling stressed.

The only solution to these problems is to stay mindful of where your shoulders are throughout your working time. Are they hunched up by your ears and feeling tight? Are you leaning to the right with your weight on your right elbow most of the time you’re using a mouse?

These imbalances in posture can lead to chronic muscle pain and tension that will make you feel very tired and achy after even a short time at work. Check in with your body often to make sure you’re sitting up straight, yet relaxing your shoulders and arms when you work.

Last, take frequent short breaks to just stretch and move around a bit. This will get your muscles refreshed with blood, rebalance the muscles you’ve been using during your work time and reduce feelings of fatigue and tension. Go refill that water bottle that I know you all keep beside you to stay well hydrated!

Thinking about your habits for only a couple of minutes a day can prevent a future of stress and tension, leaving you better able to enjoy your life outside of work, too!

Dr. Amy Allen received her bachelor of science degree in biology from the University of Pittsburgh and her Doctor of Chiropractic degree from Palmer College of Chiropractic West. Her private practice is currently accepting new patients and is located at 3880 S. Bascom Ave. #117, or call 408-559-4059. You can e-mail questions to dramyallen@yahoo.com, or mail them to her practice address. This column is meant for dissemination of information and should not be taken as a substitute for treatment or personal medical advice.