Suppose you're like many others working in your field and you are required to be at a desk for prolonged durations. In that case, you might be at risk of developing chronic discomfort, musculoskeletal issues, and injuries that all can affect productivity and long-term health. To avoid chronic health problems and boost your Physical and mental health, it is essential to adopt healthy habits at work that improve the posture of your employees by applying ergonomic principles. For required support, you can consult with the best EAP provider in India, TalktoAngel.

Desk Work and back pain

According to a study, Musculoskeletal injuries and disorders (MSDs) caused 31% of all Workplace injuries in 2015. Although office work is considered to be one of the most secure jobs you could do, it's also well-known for its own variety of health problems which are causing a rise in workplace injuries. "Sitting diseases" is a new term created as new research suggests that sitting for extended durations without proper spinal alignment and movement can result in a myriad of long-term health problems, including musculoskeletal disorders. Several studies have studied workplace habits over time and have found strong links between working at a desk and back pain that is chronic.

Studies have also revealed that regardless of the amount of exercise you do, sitting still puts your body at risk of developing disease and chronic discomfort. There are a variety of reasons why working at a desk can trigger musculoskeletal pain which include:

• The more you sit, causing your spine out of alignment

• A poor workstation setup can cause neck strain when computer monitors aren't positioned at an eye level

• Unhealthy habits like crossing your legs and ankles can cause hip alignment issues.

• Inactivity can limit blood flow and the flow of nutrients to the spinal discs

• Continuous sitting can cause damage to spine discs

Although the work environment is directly associated with chronic neck and back discomfort, there are ways to prevent long-term damage and diseases by adopting certain posture-related habits that are healthy.

Tips For Better Work Ergonomics

To prevent the recurring back and neck pain as well as other health issues that come with desk work it is essential to learn more ergonomic work practices and seek help from an Online Counsellor. The term "ergonomics" typically is the term used to describe adapting your work to your body. This includes adjusting not only your computer and desk to your body but also all of your working routines.

Here are some great tips for posture so that you'll be able to reduce the pain and improve your overall health. For any mental health support, feel free to connect with the Best Psychologist in India.

1. Practice Neutral Posture

Neutral posture refers to the spine's natural alignment posture, a position that is totally in line from the head down to the foot. If the spine's natural alignment is affected, such as due to hunching, slouching or even injury could result in the spine compressing, pinching nerves, and tension in muscles.

A neutral and comfortable posture at work can be accomplished even when sitting at your desk. Here are some ideas on how you can improve your posture when sitting down:

• Maintain your computer monitor at eye level so that your head does not tilt.

• Retract your shoulders and ensure that your back is flat against the chair.

• Relax your feet on the floor. Avoid crossing legs or ankles.

• Use a lumbar tool to keep your back straight and stop slouching.

A healthy work environment is built around the idea of a neutral posture that is supported through healthy habits and wellness products. If you adhere to an upright posture as frequently as you can at work, you will significantly reduce the risk of injury or developing Chronic Pain.

2. Keep a note of your back and neck pinpoint

To prevent spinal problems, you must keep an eye on your daily well-being. Check for any ongoing symptoms such as soreness, stiffness, and pain in your shoulders, back, and neck. Keep a daily or weekly note whenever symptoms occur. It will help you identify the patterns in your lifestyle and routines which could contribute to your discomfort.

3. Timely Breaks

One of the main reasons that the work at a desk is linked to the back and diseases is because it reduces the amount of exercise necessary for good health. Studies have shown that regular breaks for movement every 30 minutes significantly reduce the risk of health problems posed by sitting for long periods. Another study suggests that office workers with greater incidences of low back pain can counteract the effects by taking frequent breaks from sitting for some time.

4. Set Reminders

It can be hard to keep track of regular movement breaks, despite the best intentions. Making improvements in ergonomics at work and taking breaks will require you to develop a habit and it requires time. To help you develop healthy routines, you can utilize many reminder and timer apps that can remind you to stop moving.

5. Make use of Ergonomic Supports

The ability to maintain a neutral posture when working can be a challenge. Many years of poor posture create a challenge to maintain perfectly aligned at all times. There are a variety of excellent support products that promote an upright posture and encourage more ergonomically sound practices.

A single of the most essential items that can help you maintain the correct posture for sitting is the correct office chair. Products to support work design also include desk footrests as well as accessories for workstations such as keyboard trays and monitor arms.

6. Design an ergonomic workplace

To attain total body health so that you feel comfortable while working, it is essential to have an ergonomic workspace. An ergonomic workstation takes into account things such as:

• Encourage the full range of motion

• Keeping the most frequent items within arms' reach

• Ensuring adequate leg room and foot positioning

An ergonomic workspace should be suited to you and your body shape. With so many ergonomic options to work with it is possible to build an adjustable workstation that keeps your body in a neutral posture all day.

Ergonomics and Mental Health

In the morning, your back could feel OK, but after you get to work or sit at your desk, it starts to hurt. It could result from Anxiety or hopelessness. Back pain, though commonly linked to bad posture or injury, can also be an indication of emotional distress such as stress, anxiety, and depression. Psychologists and Online Psychiatrists have known for a long time that mental disorders can cause chronic pain, but research into the relationship between depression and the inflammatory response of the body is still ongoing. In this case, you can get timely help from an Online Therapist and seek Workplace Counselling at TalktoAngel. Are you searching for the best “Psychologist near me”? TalktoAngel is here to help you.

Contribution by: Dr (Prof) R K Suri, Best Clinical Psychologist & Life Coach & Mr. Utkarsh Yadav, Counselling Psychologist