Poor ergonomics can affect multiple areas of the body: the neck and shoulders; upper and lower back; various joints; and even the wrists and hands. Most of these pains are related to muscle and tendon problems. Sometimes the nerves can become involved, such as with carpal tunnel syndrome, which results when the median nerve in the arm and hand becomes compressed at the wrist. Carpal tunnel is often due to office stress such as long hours of typing at the computer.
Other common office problems include low back pain from improper sitting or lifting. Neck and shoulder pain can also result from the stresses of work, which lead people to hunch and strain their shoulders even more creating a vicious cycle. The problem with most of these pain syndromes is that we don't realize that we're causing them ourselves!
Take sitting improperly as one example. If you have a an eight-hour work day spent sitting at a desk or hunched over a laptop, your posture is most likely far from perfect. Humans were never designed to sit this long (just imagine all the running, hunting and gathering we did thousands of years ago) so our bodies start to give after hours in one position.
Usually what happens after a few hours of sitting is that we start to slump. This can create micro-trauma to various muscles in the body - most usually the back and neck. If this poor posture persists, chronic pain can develop.
One way to mediate or even prevent office-desk pain is to assume healthier posture. Sit up straight and engage the core. Try to notice when you are slumping. If you're tired or stiff, take a 5-minute break and walk around the office. Examine the chair you're sitting in: does it support good posture or prevent it? There are actually ergonomic office chairs -- chairs that are designed to provide optimum comfort and avoid stress or injury -- that you can find online.
Another great idea is to swap your chair for a yoga ball. Many people in the workplace are doing this now so most employers won't raise their eyebrows if you roll one into work. Sitting on a yoga ball challenges you to strengthen your core and straighten your back, which improves sitting ergonomics. Remember one thing though: the yoga ball should be used intermittently with a chair, as you can become fatigued sitting on a yoga ball for too long. Find a balance between using the yoga ball and a comfortable chair.
If your job includes heavy lifting, then you should be extra vigilant about practicing good ergonomics. Most manual labor work places will train you on how to lift heavy loads safely. Ask your employer for a handbook on manual handling work safety and study it before engaging in work.
The Health and Safety Authority has a great online manual for ergonomics in the work place at this link. Other similar handbooks can be found online. Take care of yourself and search this information out! It could save you from serious pain.
If, however, you've already developed pain from workplace stress and poor posture, then massage therapy should be one of your first choices in treatment. Whether you suffer from back pain, neck pain or just tight muscles, a deep tissue massage can provide lasting relief.
Sometimes just one session is necessary, although more serious pain will require several sessions. Many of my clients see me regularly, as the demands of working life in New York City can be very hard on the body. A weekly or bi-monthly massage can make all the difference in your quality of living. Not only will it reduce your pain but it will relax your mind, rejuvenate your body and bring balance to your life.
Eugene Wood, LMT
NYC-Massage.com
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