HOW DO YOU PREVENT THE ONSET OF MSDS?
With age, the risk of musculoskeletal disorders increases, people of any age can also experience them due to bad posture and long hours sitting in one position. Musculoskeletal disorders can be prevented in the workplace environment is with ERGONOMICS.
Ergonomics is the process of designing or arranging furniture, products, and systems to fit the people who utilize them to reduce the risk of injury or harm as a result.
How do you apply the correct ergonomics?
Every person is different, so the best way to teach and apply correct ergonomics is with an individual workstation assessment. There is no 'one-size-fits-all' ergonomics answer, so it's about investigating each one to determine his or her requirements. This can be done by a specialist or a selected staff member who takes the proper training.
So, follow this simple checklist to enhance your workspace;
1. Check your posture
2. Adjust your chair
3. Re-arrange your work station layout
4. Most importantly, take breaks!
Taking a minute to stretch your body can help to improve your posture, balance your weight, and realign your spine. Perform few chair stretching exercises you can perform in between your work or in breaks hours.
Lower back pain is widespread, which causes by long periods of sitting, especially with poor posture that exacerbates disc pressure, muscle stiffness, and other back-related pain.
Gentle back stretches for strength and mobility are essential. Sometimes it's stiffness, tightness, or misalignment in nearby joints or muscle groups contributing to back discomfort.
For Example, sitting for long periods or driving for hours, working for long hours on a desk, studying in one position for an extended period. All these factors can tighten and shorten the hip flexors and make them less movable.
You can do each of the below exercises at home, even in the middle of a crazy workday or in your break hours.Make sure that your muscles are warm before performing any exercise or any stretching.
1. Hip 90/90 Stretch: Sit comfortably on the floor or exercise mat. Check your posture and make sure that your back is neutral and your shoulders aren't hunched forward.
Roll your shoulders back and Put your legs at 90-degree angles, as shown below the given image. Be careful not to round the spine. Hold when you feel a good stretch in the right glute and hold there for one to two minutes while breathing slowly. Gently rotate your torso to the one side to stretch the back leg as tolerated and breathe slowly.
2. Adductor Rocks: Place a pillow on the ground for your knee. Put your knee on it and place your hands on the floor.
The foot on your bent knee side must be within your knee so that your hip is externally rotated.
The other straight leg should be extended to the side by keeping that foot flat on the ground.
Get your lower back flat into neutral. You are now in a position to start
From this position, push your butt backward toward your heels and
It is essential while you're performing this stretch, keep your back flat.
The finishing position should look the same as the starting position, except you are deeper into hip flexion.
The low back should have the same curvature, and Note that the chest does not drop down toward the ground. That is a common mistake beginners make while performing this stretch.
3. Active Hamstring Stretch:
Start this stretch by first lying down in a supine position with your back flat and legs extended fully and breathe slowly. Raise your left leg by keeping the knee slightly bent and later straighten your bent leg until you feel a stretch in your hamstring back of your thigh. Hold for 10 seconds and slowly extended as comfortable till 30 seconds.
So informative. I hope this helps. Thankyou
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