Most people have probably heard the word ergonomics and may think it has something to do with office chairs or tools to help with posture support. In reality, those are just pieces of ergonomics. According to the Occupational Health and Safety Administration (OSHA), ergonomics is the science of designing a job tasks to physically fit the worker instead of forcing the worker to make their body fit the job tasks.
Ergonomic Considerations
How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries.
While sitting at a desk:
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground. Avoid sitting in the same position for long periods of time. Take breaks and move your body.
When standing:
Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled down and backward.
Tuck your stomach in.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side. Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.
When lying down in bed:
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.
Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.
Avoid sleeping on your stomach.
Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.