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Good Body Mechanics for the Office Environment

Body mechanics, the way we move our bodies during our normal daily routine, reflects the way we have grown accustomed to sitting, standing, lifting and even sleeping. The way we move (or don't move) will affect the health of our bodies over the long term. Since so many of us spend a large part of our lives in an office, take care of your body by learning what makes for good body mechanics in that environment.

  1. Sitting

    • Make a conscious effort to sit properly in a chair, especially if your job requires you to sit for long periods during the day. Press your butt against the back of the chair, and attempt to keep some space between the back of your knees and the seat cushion. Resist the urge to cross your feet. Keep both feet flat on the floor and your knees at about a 90 degree angle, the Colorado Spine Institute recommends. If your chair does not make it possible to do all of these things in a comfortable way, consider purchasing an ergonomic chair.

    Standing

    • Do not stand in one position for an extended period of time if possible, the Colorado Spine Institute warns. Change your position every once in a while, even if you only make a minor change, to relieve stress on your spine and improve circulation while avoiding muscle fatigue.

      Lean on something stationary to avoid tiring quickly, and take opportunities to stretch to prevent muscles from tightening. When possible, stand on a flat and sturdy surface. Stand up straight with proper posture whenever you can.

    Eye Problems

    • Office workers often have eye problems that include blurry vision, double vision, burning eyes and headaches caused from eyestrain, according to SpineUniverse.com.

      Prevent eyestrain by taking preventative measures in your workplace. Make sure your office has the same type and brightness of lighting everywhere, and get rid of any malfunctioning or flickering lights. Use glare filters or LCD displays for computers. Place your monitor directly in front of you and slightly below your direct line of sight. Whenever possible, give your eyes a quick break every 15 minutes.

    Back, Neck And Shoulders

    • The back, neck and shoulders will undoubtedly suffer from poor body mechanics at work if you do not take measures to prevent it. Like your computer monitor, position regularly used equipment directly in front of you. Arrange your workspace to avoid unnecessary bending and twisting movements, and avoid movement that will cause you to bend your neck forward for long periods of time, SpineUniverse.com cautions.

    Lifting

    • Lifting commonly causes workplace injuries; avoid these injuries with proper body mechanics. Position yourself directly in front of the item you plan to lift. Bend at the knees and not at the waist, and bring yourself into a squat position. Lift the load with your arms toward your chest, keeping your back straight. Use your buttocks and legs to make the lift, and never use he muscles in your back to bring the weight up. Never lift from a twisted position or from a forward stooping or off-balance position, the Colorado Spine Institute warns.

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