Preventing Back Injuries: Proper Ergonomics & Posture
There are various factors that can cause back pain throughout your day. This pain may be caused by repetitive strain or movements, physical health, body mechanics or more commonly poor posture.
While going through your day think about what you are doing to ensure you can maintain or improve upon your posture. What bad habits have you developed that could affect your posture? Here are some tips to assist you with your posture throughout your day.
- Head held straight, avoid tilting head forward, backwards or sideways.
- Keep shoulder blades back.
- Keep knees straight.
- Do not tilt your hips forward or backward.
- Foot arches should be supported (proper footwear).
- Allow your back to touch the backrest. Your hips and knees should be at the same level. If your seat is tilted too far back ensure you adjust it.
- You should be able to operate the pedals without squishing your legs under the steering wheel or moving your back away from the seat.
- Minimize strain to your neck/back by adjusting your steering wheel to prevent your elbows from overreaching.
- If driving long distances use service stations to give yourself a micro-break and allow you to stretch.
Sitting in the office
- Position computer monitor 18-24 inches away, 15-30° below your line of site
- If possible use an adjustable office chair with lumbar support and padded/adjustable arms.
- Keep forearms and thighs 90° from your spine.
- Keep feet flat on the floor.
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