Avoiding Work Related Musculoskeletal Disorders

The workplace, for the most part, tends to be a safe environment. But there’s one deadly aspect that looms over all of us workers who sit behind computers all day – sitting down all day and the posture you keep while doing so. The duration and way you sit can have a negative impact on the rest of your life and cause life altering muscular skeletal disorders (MSDs). This week, as we continue to wage our war on inactivity and MSDs, we are going to give you top tips to use in and out of work to avoid long term damage.

 

Astronauts found that life under zero gravity led to accelerated bone and muscle loss during studies conducted over 40 years ago. A similar effect occurs when sitting at your desk all day

MSDs are serious, and studies have linked them to a heightened risk of type 2 diabetes, some types of cancers, and early death.

 

The first step we can take is to look at your equipment. That is your computer, it’s placement, and your chair. This can be summarised as follows:

 

• Adjust your chair so that your feet are placed firmly and comfortably on the floor. If this is not possible, then you should bring this up with your employer who should accommodate you with a foot rest of some description.
• You should ensure, while adjusting your chair, that your screen is at eye level. This will stop you from straining you neck one way or another. Secure your keyboard at a comfortable level so that you can easily use it without slouching or overstraining.
• Your chair should be bent at a 90-degree angle and you should be able to slip two fingers between the bottom of your thigh and your chair – and your backrest should push your lower back slightly forward.
• Do not use your handset for long periods and replace it with a headset if you need to make frequent long phone calls.
   
  These seemingly minor alterations could change your life. Speak to your employer if there is anything you need, and they should aid you in avoiding bad habits with a new chair or headset.
   
  On top of this, to reduce your risk of ill health from inactivity one should exercise approximately 150 minutes a week.
   

If you are experiencing MSD related pain and would like to discuss it with one of our physicians, then please contact us on (212) 241-6321) to see if we can further help.