ARE YOU WORKING FROM HOME DURING PANDEMIC COVID-19 ? FEW ERGONOMIC TIPS FOR YOU

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Ergonomics is defined as the study of how people work in their environment.
Ergonomics is important because when you're doing a job or work and your body is stressed by an awkward posture, extreme temperature, or repeated movement of your musculoskeletal system which is affected. It is called as Musculoskeletal System disorders (MSDs)
Musculoskeletal disorders (MSDs) are injuries or pain in the human musculoskeletal system, including the joints, ligaments, muscles, nerves, tendons, and structures that support limbs, neck and back.
Nowadays due to COVID-19 pandemic, during lockdown people do work from home for prolonged period of time 6-8 hrs approx. for 5- 6 days in a week and get easily Musculoskelatal disorders (MSDs)due to improper postures working on laptop , desktop or iPad.


The main risk for Ergonomic problems like


Repetitive Strain Injury (RSI)
 “repetitive strain injury (RSI) is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse”.

It causes :
  • Tendinitis.
  • Neck Pain
  • Lower Back Pain.
  • Epicondylitis aka Tennis Elbow
  • Leg Pain
Carpal Tunnel Syndrome
Carpal tunnel syndrome (CTS) is a disorder that causes pain and weakness in the hand and wrist due to compression of nerve.
                                      


Other Ergonomics: Risk Factors
  • Awkward postures.
  • Repetitive Bending.
  • Compression or contact stress.
  • Forceful exertions.
  • Insufficient rest breaks.
  • Lifting.
  • Lighting.
       


HOW TO PREVENT THE RSI: THREE STEPS

The first one, crucial step, is checking your posture from five points of view:
·      Monitor eye level
·      Keyboard at around elbow height
·      Sitting with your back straight on chair and fully supported
·      Wrist position on keyboard ( must be neutral )
·      Keep your feet supported on floor or on foot rest

  Ergonomic tips that supports your energy level throughout the day.
1.  Keep moving regularly vary your body positioning every 30 minutes and have a 10 minute walking break after every hour.
2.  Do Stretching exercise of neck, shoulder and back.
3.  Combat eye strain.If necessary wash with cold water.
4.  Be aware of your overall posture.Do regularly stretching of all muscles.
5.  Position your chair properly.
6.  Keep your arms close.


Take care. Have a Pain Free Life.
If any query, Please feel free to contact. We are here to help you . . .

Regards,
Dr Amita Agrawal,
(BPT, PGDEMS, D.Acu., MIAP, MBA)
Consultant Physiotherapist.

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