Good Body Mechanics in the Workplace

How important are good body mechanics at your workplace? Extremely important! You likely spend 8+ hours a day at work. Over time poor body mechanics can lead to fatigue, soreness, chronic imbalances, pain, and discomfort.  

So, what can you do about it? Many people think unless you change your job there is nothing you can do, but that is not true. There are several things within your control that can help you improve your fitness in the workplace. The basic categories are:

Alignment/Posture

Proper posture throughout the day will lead to less muscle stress and soreness. Proper posture is aligning your ears with your shoulder and your hips when sitting, standing, or walking. No slouching or hunching over for prolonged periods of time. 

Sitting position

Most office workers spend a considerable amount of time sitting during the day. Improper sitting position can increase back and neck pain. A comfortable chair with your bottom pushed firmly to the back, knees at 90 degrees, arms at a relaxed level, and head looking forward are part of proper ergonomics. 

Standing position

If your work requires you to stand for long periods of time, or you have an adjustable desk and can stand and work, then focus on keeping your proper posture as above. Also, have a shoulder width wide stand with your legs on a firm surface. If standing for longer periods in one place, lean against a firm support to take stress off your leg muscles. 

Lifting

When lifting objects use your leg muscles and squat down, rather than bending over with your back. Make sure your legs are in a wide stance to provide more stability. Avoid stretching over too far, bending, or reaching out to lift as these actions put increased stress on your back, and are one of the most common workplace injuries. 

Lastly, think about the environment in and around you. Reduce the brightness and contrast setting on a computer to ease the strain on your eyes. Periodically look at far away objects to also reduce eye strain. If sitting for long periods, get up and move around a few minutes every hour to help loosen up your muscles and improve your blood flow. Avoid loud noises and wear ear protection if needed. If you are able to, listen to relaxing music to help reduce the stress that builds up during the day. Make sure to stay hydrated and eat nutritious foods to ensure top productivity.