Exactly what is "Ergonomics" and how does it contribute to body comfort and health as we age? Basically, ergonomics is the study of movements, postures, and design of items used in everyday life that fit the way the body moves to promote efficiency as well as to prevent injury.
Using the principles of Ergonomics reduces the chances of experiencing postural strains, aches and pains resulting from common activities such as sitting, sleeping, playing or reading.
Here are some tips for use of ergonomics to improve quality of life and prevent injuries and pain.
The discs in the back and neck require movement to stay healthy.
Sitting, especially in front of a computer, for long periods of time puts a lot of stress on the discs.
Set the height of your chair so that your neck is not tipped forward or backward for prolonged time periods.
Frequent breaks to walk are suggested, preventing spinal stress and stiffness.
In addition, the computer monitor should be set at an appropriate level.
Sit in your chair with your eyes closed, and find the most comfortable position.
When you open your eyes, the monitor should be directly in front of you without having to look up, down, or to one side.
Reading is done for work, school and for pleasure.
The reader's improper posture while reading could strain the neck and back.
For example, lying on your stomach with a book in your hands for a prolonged period of time can strain on both the back and neck, causing headaches, back and hip pain.
Instead, sit in a comfortable chair and use a reading stand or a book prop on a table to bring the book to eye level and preventing straining of the neck while looking at the reading material.
Proper lifting also prevents injury or aggravation of previous injuries.
Keep your back straight, and use the thighs, gluteal and core muscles to lift the object.
Bending over to pick up a heavy object puts the spine at risk of injury or at the least strains the muscles in the back.
Your chiropractor can advise you on proper lifting techniques and may suggest a back support belt to prevent injury and strain.
Ergonomics applies while driving, also.
Be sure your seat is not reclined so far that it creates a ramping effect in case of an auto accident, causing a whiplash injury.
In addition, the headrest should be adjusted so that it is about one to one and one half inches behind your head.
The height of the headrest should support the back of the head to prevent it from becoming a fulcrum resulting in whiplash or neck fractures from a rear-end collision.
Considering that we spend roughly 30-35% of our lives in bed.
It makes sense that improper postures during sleep can adversely affect our bodies.
Avoid sleeping on your stomach, since having to turn the head to the side for breathing puts stress on the neck and upper back.
In addition, the position curves the lower back in an unnatural position, causing stress on the discs.
Sleep on your back with a pillow under the knees, or on your side with a pillow between your knees.
In addition, use of an ergonomically correct pillow supports the natural curve of the neck and preserves proper spinal alignment.
For more information about ergonomics and low back pain or neck pain, ask your local chiropractor.
To find a highly trained chiropractor in your area, research your local state chiropractic associations.