With the steady rise of desk jobs and work-from-home options–which, according to Notta, have seen a staggering 1100 per cent surge in popularity since the middle of 2021—so too do the risks to general wellness due to work-related injuries.
We’ve covered the most common workplace injuries in some of our blogs and touched on ergonomics and how such an environment can help mitigate the need for back pain treatment and neck pain treatment in Dubai.
You can prevent many common desk-job-related issues by adequately applying the science of ergonomics. You can do this by designing your workspace to make yourself more comfortable and avoiding poor posture over extended periods.
While it may seem confusing or difficult at first glance, making your workspace more ergonomic is quite simple. Even small changes can have a positive impact on your general wellness.
But how do you start?
Even though physiotherapy Dubai benefits include treating work-related injuries, today, we at Ojas Physiotherapy & Rehab have compiled a comprehensive list for creating your perfect ergonomic, work-friendly space to prevent them in the first place.
Start With the Right Chair
Since you’ll likely be spending a long time on your chair, choosing one that won’t force you to seek back pain treatment in Dubai later is crucial. If you’re facing trouble selecting the right chair for you, we’ve got you covered with the following properties:
- Support: The most crucial factor to consider when selecting a chair that is right for you is how well it supports your body. If it has a low back, then it’s not supporting your back fully–an issue that can come back to bite you with strains and back and neck pain in the future.
- Height Adjustment: Ensuring your chair can help you reach a good sitting position while supporting your back is another factor you should keep an eye on when looking for an ergonomic chair. For general wellness, it’s a good idea to manipulate your seat’s height to keep your feet flat on the floor and your knees at a 90-degree angle.
- Tilt and Recline Adjustment: While most chairs allow height adjustment, not all offer a mechanism to control tilt and recline. However, shifting between sitting upright and reclining could decrease the pressure on your spine, especially over strenuous work hours. Such a feature could also allow you to set your backrest at the right angle to support your body’s natural curve.
- Adjustable Armrests: Armrests should not be too high or too low, as this can cause shoulder pain. While physiotherapy Dubai benefits include dealing with shoulder pain, it’s best to avoid it altogether by choosing a chair with adjustable armrests. Ensure your arms rest are at comfortable height, i.e., keep them at a 90-degree angle relative to your desk.
- Seat Depth and Width: You should be able to sit fully on your chair with the proper support for your back and thighs for more comfort.
- Seat Material: Choose a cushioned, ergonomic chair to stay comfortable over longer work hours.
Monitor Placement: Eye Level is Key
If you’re hunched over to get a proper look at your screen, or if your eyes frequently feel dry and drained, chances are that your monitor’s settings are not quite ergonomically friendly.
Whether it be because it’s too low or too close, we at Ojas Physiotherapy & Rehab have got you covered with this monitor placement tip!
So, how close is too close, and how low is too low?
According to the Canadian Centre for Occupational Health and Safety, aim for a 45 to 70 cm distance between you and the screen and position the monitor in such a way that the center of the screen is 15 to 30 degrees lower than your line of sight could be the most optimal values to limit the need for neck pain treatment in Dubai.
In addition to your monitor’s position, its blue light can cause eyestrain. You can alleviate eye strain caused by blue light by enabling blue light filters, which are usually built in. Searching for ‘blue light’, ‘eye comfort shield’, ‘eye care mode’, or ‘night light’ could help you reach your device’s settings.
While the yellowness of the screen could put you off and seem unnatural initially, it’s much safer for your eyes in the long run.
Add Ergonomic Accessories for Comfort
If you already have a chair, desk, and monitor, and you don’t think it necessary to invest in new ergonomic options, ergonomic accessories could save the day and your general wellness.
Other than choosing a suitable, ergonomic mouse and keyboard, several other accessories could make your work life less likely to impede your health:
- Footrests: can prove very useful in cases where you’ve already adjusted your chair to the correct height relative to your desk, but your feet still haven’t reached the floor. Not only would a footrest help you achieve a better posture, but it will also promote better circulation and inhibit discomfort in your legs and lower back.
- Wrist Rests: Especially those made of memory foam or gel, can support your forearms and wrists, preventing pain.
- Seat Cushions: These can help distribute your weight more evenly, improve your posture, and reduce pressure points.
- Adjustable Monitor Stand or Laptop Riser: can get your screen to the right height relative to your eye level, inhibiting the need for neck pain treatment in Dubai.
Lighting and Workspace Setup
When cooped up for a long time, don’t you start to miss the sunlight?
You’re not alone, and it’s not abnormal. In fact, according to a post by the University of North Carolina at Chapel Hill, lighting has a huge impact on our emotional and mental health and general wellness.
Manipulating the lighting around your work area and using it to your advantage is a process that requires small changes to your environment yet is relatively simple.
Since natural light positively affects our productivity and comfort, maximizing your exposure by setting up your workspace closer to a window could improve your mood and reduce eye strain.
Moreover, you can avoid harmful, direct light on screens by using an anti-glare screen protector. Proper lighting should be provided around your work area, and refrain from using your screen as your only light source.
You may also employ task lighting, which is more localized than ambient lighting. It illuminates specific areas to facilitate tasks such as reading, writing, or computer work.
Learn to Take Breaks and Move Regularly
Stiff muscles and creaky joints are pain points of any desk job. It’s no secret that moving around and taking regular breaks are the best ways to combat these would-be risks.
Adopting the 20-20-20 technique, whereby you take a 20-second break and focus on something 20 feet away (that’s around six meters) every 20 minutes, is a simple way to stave off these risks.
Another good idea is to set reminders to walk around or perform quick stretches. One of the most prominent physiotherapy Dubai is the many exercises physiotherapists recommend.
Luckily, we’ve got you covered with easy-to-do exercises at home, especially useful for rotator cuff injuries commonly caused by long hours of desk work.
Tune Your Desk to the Right Height
You can ensure your desk height is ideal by tuning your chair and adding the correct ergonomic accessories. Alternatively, opt for an adjustable desk and change its height till it suits your body type.
The ideal ergonomic posture for seated desks ensures a neutral position for your spine, with your thighs parallel to the floor and your elbows at a 90-degree angle.
If you prefer a standing desk, which reduces the adverse effects of prolonged sitting since you’d be alternating between sitting and standing, then slight differences apply.
While our monitor placement, lighting, and break suggestions remain unchanged to avoid the need for back pain and neck pain treatment in Dubai, you must account for the following:
- Maintaining an even weight distribution on your legs (clad in comfortable footwear).
- Holding a good posture with your spine in a neutral position.
- Keep your knees slightly bent to avoid locking them.
- Keep your elbows parallel to the ground.
- Let your wrists rest in a natural position.
Integrate Keyboard and Mouse Positioning
Keyboard and mouse positioning play an essential role in avoiding wrist strain. When typing or using your mouse, your wrists should be neutral, not bent up, down, or sideways. You’d unintentionally provoke shoulder and wrist pain by reaching too far or slouching.
Nowadays, there are numerous options to choose from when looking for a mouse or a keyboard. Look for ergonomic options to lessen strain and encourage your wrists and hands to rest more naturally and comfortably.
Personalize Your Ergonomics
When it comes to workstation ergonomics, there isn’t a one-size-fits-all formula. By applying the above tips and customizing your workspace until it fits your body’s needs and general wellness, you’re already well on your way to creating your own perfect work area.
All that remains is a personal touch that will turn your space into a comfy zone. Whether it be desk organizers or plants, we recommend adding what would make you feel relaxed and motivated to your work area.
Ojas Physiotherapy & Rehab for Back Pain Treatment and Neck Pain Treatment in Dubai
While desk jobs and remote work provide an undeniable layer of comfort, one must be wary of their hidden dangers.
Whether you’re on the mend or being cautious, we at Ojas Physiotherapy & Rehab are happy to provide you with the care you need. Dealing with back, neck, and shoulder pain is among the numerous physiotherapy Dubai benefits.
Contact us now. Together, let’s stave off workplace injuries and lay the foundation your body needs for general wellness.