How Workplace Ergonomics Can Improve Your Joint Health: A Comprehensive Guide

Ergonomics and Its Impact on Joint Health

Ergonomics is a term used by experts to talk about the relationship between the human body and the things around it. Ergonomics is when you set your workplace right for your body's health.

One researcher defined ergonomics as "Fitting the job to the people".

Why Is Ergonomics Essential?

Just like a comfortable bed and your body lying down helps you sleep like a baby, your body needs to relax even when doing other work.

Relaxing does not mean lying on your bed while working on your laptop. 

Here, you have to take care of the relationship between different parts of your body with each other at work. This helps you prevent many health conditions by which you can always be in a relaxed mode.

• Many research studies prove that potential ergonomics changes have helped control different health issues in employees, especially joint problems. 
   
• Ergonomics prevents soft tissue injuries and musculoskeletal disorders by preventing sustained exposure to force, vibration, repetitive motion, and awkward posture.
   
• Awkward postures of joints and muscles can stress your body, leading to chronic fatigue.
   
• Ergonomics has proven to increase work efficiency and productivity.

A research report claimed that nearly 1 million people have taken time away from work to recover from work-related musculoskeletal pain.

How Have Common Joint Health Issues Been A Problem in the Workplace?

Joint health issues have always been a problem. Years and years ago, people used to overwork in their fields, mines, and factories, which made them overuse their joints. But still, even with so many modern facilities, joint health issues still need to be resolved. The question is whether your joints are overused or not used—or both.

Overuse and Insufficient Use of Joints 

Overuse of a Joint 

At the workplace, constantly using the same joint for several hours leads to micro-injuries in the joint, which does not get a chance to heal. E.g., Typing for several hours without a break is an overuse of the finger joints.

Insufficient Use of a Joint

Stop for a moment and think about how many times we raise our hands above our heads daily. You do not move your shoulder joints to their potential, which may make them stiff in the long-only partially; holding your neck in the same position or sitting for an extended period can affect your joints.

Apart from the amount of usage of joints, posture or position is another crucial factor that can add to your joint health at the workplace.

Poor Posture of a Joint

Joints are the junctions of two or more bones along with attachment of some soft structures like muscles, ligaments and tendons. All these structures lie against one another in a calculated way in our bodies. This position is called the "resting position" or "neutral position" of a joint. 

If the joints are not relaxed in a neutral position for a long time, they go into stress and inflammatory changes.

What Happens With Long-Term Poor Posture?

Medical experts list three factors of changes that happen with poor posture.

1. The sensing ability of muscle fibres to move reduces.
2. The strength and length go down from non-use.
3. The muscle-to-brain connection that controls the balancing power of the muscles and joints goes down.

Common Joint Health Issues at the Workplace

These joint issues can come from any work involving the joints. Here's a list of the most commonly faced common problems due to work:

Carpel Tunnel Syndrome

You can characterise the condition by severe pain in the wrist region and varied numbness or tingling sensation in the fingers. 

Cause: Repetitive hand and wrist movement

Tennis Elbow/Golfer's Elbow

this condition is an irritation causing inflammation of the tendons ( A cord-like part of the muscle which attaches to the bones) on the outer side of the elbow (tennis elbow) or inner side of the elbow (golfer's elbow).

Cause: Repetitive movements of elbow and hand, like gripping and twisting.

Rotator Cuff Injury/Tendinitis/Impingement

The tendons of the rotator cuff muscles (Muscles around the shoulder joint which help in shoulder rotation) get inflamed due to constant irritation.

Cause: Increased overhead movement of the arm.

Disc Problems and Back Pain

There are chances of continued pain in the upper or lower back from muscle strain, weakening of the backbones, pressure on the disc between the spines, irritation of the nerves supplying the area, etc.

Cause: Long time sitting, poor posture, improper lifting of objects, excessive load on head and back.

Neck Pain and Strain

Neck pain is a common issue related to workplace joint issues. Neck pain can come from disc problems, cramps or spasms in the muscles around the neck or weakening of the joints around the neck.

Cause: Poor monitor height, long periods of sitting in front of a screen, prolonged bent neck position while writing, etc.

Knee Pain

Knee pain can come from an injury to any structure around the knee. It can be bone degeneration, ligament strain and injury, tendon injury, inflammation of the fluid around the joint (Synovitis), etc.

Cause: Prolonged standing, squatting or lifting objects.

Hip Pain

Hip pain can come from changes in the structures holding the joint in place. These occur when there is a strain on the back and buttocks muscles.

Cause: Prolonged sitting or standing.

Ankle Sprains and Strains

The ankle is a delicate joint involving many small bones joined together precisely, multiple minute ligaments and small portions of muscles. That is why ankles are more susceptible to injuries.

Cause: Uneven flooring, improper footwear.

As you spend most of your day at the workplace, joint issues occur due to the environment. Can you add something to your daily routine to reduce the susceptibility of your joints to getting injured?

Ergonomics Tips for Joint Health

Before the understanding and concept of ergonomics came into action, a constant ache in the back or arthritis of the knee joint meant that your days at the workplace were over. But the best thing about technological development for health and lifestyle is that it gives ideas and accessories to manage your health at the workplace, especially joint health.

Use this brief guide to relax your joints as you work -

Proper Seating and Desk Arrangement

Chair

• Select a chair that supports your spine.
• The feet should rest flat on the floor as you sit. Adjust accordingly.
• Use the footrest if the height is too much.
• Thighs should be parallel to the floor.
• Prefer to rest your arms gently on the armrest.
• Elbows should be close to your body and shoulders relaxed.

Desk

• Make sure the desk is placed at the correct height as you require. If not, try to adjust the size.
• If the size is less, add some blocks under the desk foot.
• If the size is more significant, adjust the size of your chair.
• Make sure that there is enough space and room under the desk.
• Do not store anything under the desk that may restrict the movement of your legs.
• Choose a round-edged desk because sharp edges can lead to contact injuries to the wrist.
• You can also use a wrist rest.

Keyboard and Mouse

• Your wrists and forearms should be in line when you use a computer for your work.
• It would help if you placed the mouse within easy reach.
• The mouse should be at the same level as your keyboard.
• When you use the keyboard and mouse, your hands should be slightly below your wrists and elbow line.
• Try using a sensitivity mouse which recognises light touch.

Monitor

• Your monitor should be at an arm's distance.
• The distance should be at most 40 inches and less than 20 inches.
• The upper edge of the monitor should be at a level slightly below your eye level.
• If you use bifocal spectacles, it can be about 2 inches lower than this.

Laptop

• Laptop designs have less screen height and crumpled keyboards. This design can lead to more discomfort.
• Getting an external keyboard, mouse, and laptop stand is always good.

Telephone

• Refrain from cradling your phone between your head and neck if your job involves constantly taking calls and writing notes.
• Make use of the speaker phone while making notes.

Avoiding Strain and Stress on Joints

Frequently Used Objects

• Keep objects like staplers, paper sheets, phones, and printing materials near your reach.
• This organizing minimizes the repeated stretching, standing and reaching for things.

Picking up Heavy Materials

• If your job involves picking things from the floor, then try not to bend by your back. 
• You can like them by bending your knees and lifting them with both hands.
• Use your arms to support the weight of the time instead of just your hands and wrists.
• Hold items close to your body.
• The best way to avoid the strain of lifting objects is to use a trolly to roll them away.

Ditch the High Heels

• High heel stresses your foot more than you can imagine.
• If you cannot avoid high heels, then prefer platform heels.

Incorporating Joint-Friendly Accessories

Nowadays, we have developed accessory tools according to the needs of the workplace. Creating anything is possible according to height, weight, position, conditions, etc. 

Adjustable Desks and Chairs

Prefer using adjustable desks and chairs which you can use according to your needs. Also, it's best to use these to sit, stand and move around quickly.

Less accessible desks and chairs make you lazier to want to get up and take a break.

Soft Cushions for Chair

If your chair has no cushioning for enough air flow, add soft or doughnut cushions to reduce pressure on your buttock bones.

Item Holders

Use enough item holders to avoid juggling and reaching for things during work.

Armrest for Desk and Footrest

• A small, comfortable, round-edge armrest in front of your mouse can help you remove that stress from your wrist.
• Footrest lets you keep your foot flat so your hip does not strain.

Head Rest and Neck Rest

• Add a cushioned headrest on the neck rest, which has curvatures according to the bend of your neck so that your neck muscles don't strain.
• It is helpful for those whose work involves driving and looking at a screen for a long time.

Taking Breaks and Staying Active

"Sitting is the new smoking" is told by medical fraternities, pointing out the adverse effects of a sedentary lifestyle and continuous desk jobs preferred by today's generation.

The above is true, especially when there is a tremendous increase in "work from home" type of work.

Change Movements

• Try to alternate tasks instead of repeating the same movement continuously throughout the day.
• If this is not possible, then take mini breaks in between.
• Stretch during the holidays.
• Try simple exercises to stretch your muscles and joints.

Join Friendly Stretches

1. Roll your shoulders or stretch and extend towards the roof.
2. Rotate your head from side to side.
3. Stretch your wrist by pulling your fingers back to your wrist.
4. Extend your fingers from side to side.
5. Move your legs up and down.
6. Stretch Your back muscles with an open hand.

Note: You can adapt your stretches, which are good if you don't strain yourself and feel relaxed.

Environmental Ergonomics for Workplace Safety

An apt environment for you to work in increases efficiency, safety and comfort. Some of the guidelines to create a suitable environment for your work area:

• Set a comfortable temperature. A freezing temperature can increase joint pain and reduce overall circulation. An increased temperature can make you susceptible to other health issues, such as skin infections, affecting your overall posture.
   
• A good lighting, preferably white, is suitable for an apt visual. Provide enough light for movement, writing, typing, and reaching out for things.
   
• Avoid cramped spaces such as small multiple cabins. Try to keep things organized to reduce the chances of tripping and falling.

Joint Health Awareness in the Workplace

What are the benefits of understanding joint health at the workplace?

• An improvement in overall health.
   
• Ergonomics improves work productivity.
   
• It decreases pain, strengthens muscles and improves blood flow to the joint. Painless joints and muscles improve mental clarity during work.
   
• Arranging a good workplace prevents unnecessary joint injuries.
   
• It can help reduce chronic illness in workers, such as Arthritis, Chronic fatigue syndrome, etc.
   
• It can lower the insurance claims.
   
• Best of all, there is satisfaction in the employees.

Recently, companies have started adopting an excellent working environment by providing extracurricular activities to their employees, such as Fun Friday, a celebration of festivals together, additional physiotherapy or yoga sessions within the office space, etc.

Extracurricular activities encourage them to move a lot but also care for their physical and mental health, thus improving productivity.

To Conclude

Ergonomics at the workplace is a crucial step to take care of your health. Caring for your joints at the workplace is one of the health goals that adopting ergonomics can help you with. 

Join joint health and Yoga workshops at Nirva Health to understand how you can alter and adjust your work and work hours to care for your health.