Workstation assessment and modification to prevent RSI and neck pain
Your workstation is the place you spend most of your time other than at your home. You may have your cabin, a desk, and a chair to keep you going all day, but it may not be that comfortable and peaceful.
Your work may involve handling paperwork, keeping records on the computer by sitting down on the chair. You may not realize that you tend to spend much time seated, which is somewhat or almost being inactive. You become desk-bound, and it is bad for your health.
In prolonged sitting, the neck shifts forward, which exerts two times the weight of the head to neck spine. The muscles and ligaments in shoulders, neck and upper back work repeatedly to fulfill its functions but gradually the muscles get overstretched, the ligament becomes weak and cause bony abnormalities resulting in poor posture and pain in the neck.
It is important to assess your working place to prevent the risk of injuries. Following are a few important things you must check in your cubicle or cabin before you start to work.
- Check the height of your chair.
- Check whether your chair has an armrest and a back support.
- Check the level of your computer.
- Check the working materials placements.
Just by making a few modifications to your office room may do wonders for your body and health. It may help correct, support, and function your muscles, ligaments, and joints in normal alignment.
- Adjust the height of your chair according to your desk so that you don’t have to arch your body straining muscles.
- Use a chair with armrest and a back support; it prevents shoulder drop and your back from stooping forward.
- Adjust your computer to your eye level to prevent prolonged shoulder shrugs and neck twisting from seeing your computer monitor.
- Place your office supplies on the desk and within your reach to avoid bending and tilting neck to pick it.
- Work stress may also cause tension to your muscles and stiffen your upper limb joints, therefore focussing on stress management also help prevent neck pain.
Repetitive strain injuries and neck pain may affect your well being and may decline in performance and quality of your work. But it can be easily treated and prevented with few modifications in the workplace and adopting good posture.