Did you know that on average British people sit for around 8.9 hours every day? Office workers in particular spend a lot of time sitting down and are increasing the risks of a wide variety of health problems. A large percentage of office workers spend only around half an hour standing up in the office each day and many people eat their lunch at their desk on a regular basis, whilst around 2 in 5 people regularly email someone sitting next to them rather than walking over to their desk to speak to them.
Spending so much time each day can not only increase the risks of illnesses such as heart disease and type 2 diabetes, but sitting in the same position for long periods can also lead to a wide range of musculoskeletal problems. Whilst it is impossible not to spend long periods sitting in an office environment, uncomfortable and non-ergonomic workstations can also play a big part in putting staff at risk of musculoskeletal disorders.
Whilst osteopaths can treat a wide range of musculoskeletal problems through a range of subtle manipulations to help release stresses throughout the body, they can also give advice on a healthier lifestyle and top tips to reduce the risks of suffering from MSDs.
Here are our top tips to create a comfortable, ergonomic layout for your workstation to help reduce the risks of ill health:
Your monitor – Ideally, the top of your monitor screen should be at roughly eye level. This takes away the extra pressures and strains that are placed on your neck when looking up or down at your screen. Sit with a straight neck rather than hunching forward or craning your head back.
You should aim for your screen to be at least 50cm away from your eyes to reduce the risk of eye strain. A general rule of thumb is that your screen should be around an arm’s length away.
Typing – When typing, your wrists should remain flat as bent wrists can lead to tired and possibly injured hands, wrists, forearms or elbows. Office workers that don’t take steps to ensure that their wrists are flat, creating a straight line between the knuckles and the elbow are much more likely to suffer from complaints such as repetitive strain.
By placing your keyboard in a position that allows you to keep your wrists flat, you can also ensure that your shoulders are relaxed when using the computer. When the shoulders are extended or hunched, stresses can build throughout your torso.
Seat – When seated, your feet should be flat on the floor, with your hips at around a 90° angle. If your feet aren’t flat, this can put extra strain on your lower back. If you can’t sit in this position, your chair is inadequate.
As sitting in the same position for too long can also increase stresses in your body, it is important that you can change the placement of your chair to help prevent muscle fatigue.
Osteopathic treatment for musculoskeletal problems
Osteopathy is a manual preventative form of medicine that focuses mainly on the musculoskeletal system and is therefore an ideal for of treatment for work-related musculoskeletal injuries and complaints. An osteopath can treat a wide range of aches and pains, including back, neck, shoulder, elbow, hand hip, knee, ankle and foot injuries, as well as joint problems, trapped nerves, circulatory problems and other complains that can stem from sitting for too long on a regular basis.
If you are suffering as a result of sitting for too long each day, or from a non-ergonomic computer workstation, you can visit the Fiona Passey website, call our Halesowen Practice on 0121 585 8555 or call our Wombourne practice on 01902 894 894.
