Ergonomics (or human factors) is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design to optimize human well-being and overall system performance.
Most of the working population spends about 8 to 10 hours of their waking hours i.e., more than half of their day at the workplace and a majority of these are in desk jobs which involve long hours of sitting. Commuting only adds to the number of hours spent sitting. About one third of the day is spent in bed. Improper desk arrangements and chairs, slouching, mattresses which are too soft which don’t provide adequate support to the lower back, improper sleeping posture all contribute to lower back pain issues. In this post I am going to cover good practices which will keep lower back pain at bay.
Our desks weren’t made for us. They were made for everyone. Simple fixes like adjusting your chair to match your height and adjusting your monitor to an arm’s distance can make a huge impact. What are some other adjustments to optimize your workspace? Watch the YouTube video below to know.
If you fly a lot and especially have long flights here is another video which talks about, how do you sleep more easily on flights.
Many of us are experiencing pain from sleeping in an awkward position. There are a few things you can try to alleviate this discomfort.
- If you sleep on your back, try placing a pillow under your knees to keep your spine, hips, and pelvis in alignment. This can be particularly helpful for those who experience back pain.
- If you have lower back pain, sleeping on your side with your knees drawn up close to your chest (also known as the fetal position) may be the best sleeping position for you. Placing a pillow or two between your legs can help reduce stress on your lower back.
- It’s important to have a mattress that provides adequate support. If your mattress is too soft, it can cause lower back pain. A firmer mattress (not a hard surface) is best.
- Sleeping on your stomach can be hard on your back, but if you can’t sleep any other way, try reducing the strain on your back by placing a pillow under your pelvis and lower abdomen.
- Lastly, if you use a pillow under your head, make sure it doesn’t place too much strain on your back. If it does, try sleeping without a pillow under your head.
I hope these tips help you get a better night’s sleep and alleviate your pain. Let me know if you have any further questions or concerns in the comments section below.
Right Lifting technique for Heavy Objects off the floor.
The best way to lift an object is as follows:
- Stand close to the object, with feet firmly planted, and in a wide stance.
- Bend your knees and keep your back straight.
- Make sure you have a secure grip on the object and keep the object as close to you as possible.
- Lift the load by slowly straightening your knees and avoid jerking your body.
- When standing upright, shift your feet to turn instead of twisting.
If you have lower back pain using proper body mechanics is critical along with developing a strong core. The following PDF (for lower back surgery patients) provides excellent guidance on it. These will also help you by keeping back pain triggers away. Refresh the page multiple times if PDF is not loading.
Miscellaneous ergonomics for various daily activities.
Workstation Ergonomics
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