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Ergonomics At Work - Steps To Prevent Pain From Day One


Has sitting at the same desk all day long taken a toll on your health? Has repeating the same tasks over and over left you with a nagging pain in your neck or a cramp in your back? If the above situations are what you’re facing, you’re not alone.

Whether you’re working in an office, struggling in a factory, or even managing your tasks from your home office, we have something for you. Here are a few tips for making your workspace work for you, along with everything you need to know about workplace ergonomics.


What Is Workplace Ergonomics?

Workplace ergonomics is the study of people at their workplaces. This includes everything workers encounter in the office, including the chairs, desks, and overall environment. It is the science of designing a workplace that fits the needs of those who work there.


What Are The Most Common Ergonomic Issues?

Following good ergonomic practices can save you from common workplace injuries like carpal tunnel syndrome, back pain, and tendinitis, etc. But here are the most common sources of workplace pain that wouldn’t let you get an ounce of peace:

● Neck Pain: If your monitor or laptop is not placed at an ideal level, or if your posture is not correct, it won’t take you long to acquire neck pain.

● Wrist Pain: Not using the correct keyboard or mouse or typing for too long can lead you to wrist pain.

● Back Pain: It is very common to get back pain if you have a bad posture or if you don’t have a comfortable chair that also provides adequate support.


How To Set Up Your Workplace For Pain Prevention?

They say a sound body has a sound mind; if you follow these ergonomic practices, you’ll have both.

Choose The Right Chair

This is a bitter reality, but most chairs at our workplaces are not suitable for prolonged work. You want a chair that supports the natural curve of your spine and, preferably, one that has adjustable features.

Setup Your Desk Properly

If your desk is at a height where your forearms are parallel to the floor while you’re typing, your desk is the right height. This desk height will help you keep shoulder and arm pain at bay. Pro tip: keep your essential items within easy reach to avoid overstretching your muscles.

Pay Attention To Your Monitor Placement

The ideal position for your monitor is at your eye level and about an arm’s distance away from you. This will ensure that your eyes and neck are not prone to strain. For those of you who use two monitors, place them at an equal height and a little distance from each other.


Use These Ergonomic Accessories As Your Aid

Everyone needs a little help, and your body could use a little help, too. These ergonomic accessories are the perfect fit for anyone who wants to avoid pain during work hours:

Footrests: A footrest can help you reduce pressure on your lower back by supporting your feet and legs. When looking for a footrest, pick the one that is adjustable and provides solid support.

Wrist Rests: Wrist rests are a wonderful invention for people who type a lot. They keep your wrists in a neutral position, reducing your risk of acquiring carpal tunnel syndrome.

Document Holders: Why work hard when you can work smart? Try using document holders to keep your documents at eye level, preventing the need for you to constantly look down and sprain your neck.


3 Simple Exercises You Can Try To Prevent Pains At Work

The easiest way to prevent workplace-related pain and discomfort is to maintain flexibility and mobility. These 3 simple, easy, and quick exercises will allow you to do just that:

Wrist Stretch: Extend one of your arms forward, palm up, and gently pull back your fingers with the other hand. Hold this position for 15-20 seconds.

Finger Stretch: Spread your fingers as wide apart as you can, hold for a few seconds, and then relax.

Neck Stretches: Gently tilt your head towards each shoulder, holding for 15-20 seconds at each shoulder.

Shoulder Rolls: Roll your shoulders forward and backwards several times to relieve all the tension and stress built up in your shoulders.

Standing Up And Walking: Stand up and walk around for a few minutes every hour to promote blood circulation and reduce stiffness. (Note: A walk to the cafeteria counts as well).

Desk exercises: Incorporate simple exercises like leg lifts and seated marches into your routine, which you can easily perform while sitting at your desk.


What If Ergonomics Doesn’t Work?

The purpose of workplace ergonomics is to protect workers from injury or any harm so that they can give their best. But exceptions sure exist, and if you end with a strained back, pulled muscle, or any other pain for that matter, SINSINPAS patches are here for your rescue.


These patches will give you instant relief so that you can get back to work right away because, let’s just be real, the corporate world doesn’t wait for anyone. They’re also easy to use and discreet so you don’t need any help either.


SINSINPAS patches have proven to be lifesavers for workers with arthritis, strains, sprains, and bruises. Not sure which one you should try out? Here are our recommendations:


● SINSINPAS Arex patches are the perfect size for small wounds and bruises.

● SINSINPAS Lidocaine 4% is for you if you’re facing extreme and unbearable pain because of its fast action.

● SINSINPAS Cold Patches are perfect for people with arthritis or those who need cold therapy.


Take Home Message

By now, you should have a good understanding of how to make your workplace a better place for yourself and for your colleagues or employees. Just by incorporating these simple techniques into your daily routine, you’ll be able to avoid unwanted pains. So, start today and enjoy a pain-free and productive work environment!

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