Ergonomics at Work: Preventing Orthopaedic Issues from Prolonged Sitting

Ergonomics at work is crucial for maintaining good health, especially when it comes to preventing orthopaedic issues from prolonged sitting. Many people spend hours working at a desk, which can lead to back pain, neck strain, and other orthopaedic problems i.e. carpal tunnel syndrome, hand tendinitis, trigger finger. By improving your workplace ergonomics, you can avoid long-term health complications.

Longer sitting time and low physical activity are closely associated with chronic low back pain.  Poor posture from prolonged sitting is often the main cause of orthopaedic issues. This includes conditions like back pain, neck stiffness, and even joint problems. Over time, these can become serious enough to require attention from an orthopaedic surgeon.

Proper Ergonomics at Work

To avoid orthopaedic issues from sitting at work, it’s essential to have a proper workstation setup. Make sure your chair provides good lumbar support and that your computer screen is at eye level. These small adjustments can prevent strain on your back and neck. Additionally, maintaining a neutral posture, with your feet flat on the floor and your arms at a 90-degree angle, helps reduce stress on the body.

Sit up straight with your shoulders back, and make sure your buttocks touch the back of the chair. You can also try these tips: 

• Use a backrest or cushion to support your lower back 
• Keep your knees and hips at a right angle 
• Place your feet flat on the floor, or use a footrest if needed 
•  Adjust your chair so your elbows are flexed at a 75–90 degree angle

The Role of Movement

Even with proper workplace ergonomics, sitting for too long without movement can still lead to problems. Regular breaks are vital to prevent orthopaedic issues. Get up from your desk at least once every thirty minutes to stretch or walk around. Movement improves blood circulation, especially to the spine discs, and reduces the risk of developing musculoskeletal problems.

Spine health consideration: Why you need to move

Spinal discs are rubbery cushions between your vertebrae (bones in your spinal column). They act as shock absorbers and help you move, bend and twist comfortably. Everyone’s spinal discs degenerate over time and is a normal part of aging. As people age, the discs become less flexible and more prone to tearing or rupturing with even a minor strain or twist.

The intervertebral discs in the spine experience changes in pressure and fluid levels depending on the amount of loading they are under:

High loading

Upright postures (sit, stand) and load-bearing (walk, run) activities generate high loads, which cause the discs to deform and squeeze fluid out. This leads to soreness in the back after hours of sitting.

Low loading

The supine position releases pressure, which draws fluid (nutrition) back into the disc. Lying down flat has the lowest pressure on your disc. While you may always have to spend a good portion of your day sitting, you can ease the stress on your back by improving your posture. It’s advisable to sit up straight with the natural curve of the spine maintained, and to avoid slouching.  Stand up to stretch (lengthen your spine) and move around approximately every 30 minutes. Constantly changing position is important to promote flow of fluid (nutrition) to the disc. 

When to See an Orthopaedic Surgeon

If you experience persistent pain despite improving your office ergonomics, it may be time to consult an orthopaedic surgeon. They can assess your condition and provide treatments or recommendations for managing or correcting any orthopaedic issues. Early intervention is key to avoiding more serious problems in the future.

By paying attention to ergonomics at work and making small adjustments to your workspace, you can significantly reduce the risk of orthopaedic issues from prolonged sitting. Regular movement and proper posture are simple yet effective ways to maintain your health and well-being at work.