Home & Self Care

Ergonomics is not only important in the workplace

Awareness of proper ergonomic techniques can provide the knowledge to help improve posture and reduce the risks of developing musculoskeletal disorders (Occupational Safety & Health Administration [OSHA], 1970). Ergonomics is important in the workplace, but it can also be important in other occupations as well. For example, students spend hours sitting during lectures and working on their computers or laptops. Common mistakes that students make are poor body posture and inappropriate computer ergonomics. A study conducted in 2015 revealed that many students claimed to be aware of good postures, but their answers demonstrated a lack of knowledge regarding ergonomic principles and safety risk (Hafiz et al., 2015).

As a result of COVID-19, many people, including students, have had to transition to remote work, which can be challenging to adjust. However, there are ways to set up an ergonomically correct workstation at home.

Check yourself! The first step in self-care is becoming more aware of one’s own body. Begin by reminding yourself to sit up straight and keep your spine in proper alignment. Click on the following links for tips on ways to improve your posture through ergonomic principles:

• UNLV Ergonomics 101

• Remote Workstation Ergonomic Tips

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Improving posture and reducing musculoskeletal pain

Much musculoskeletal pain is associated with poor posture, but some studies have shown that stretching and exercising can help prevent musculoskeletal disorders and help correct postures. The studies conducted have not identified specific types of exercises that work better than others for preventing pain, but they do demonstrate that people who exercise or stretch regularly, compared to those that do not, tend to have less pain (Harvard Medical School, 2013).

One study took participants who had musculoskeletal pain-related complaints and performed one session of modified yoga positions on half of the participants. What they found was that there was a significant amount of reduced musculoskeletal pain in participants immediately after the session (Rosário et al., 2013).

Another study conducted in 2013 investigated musculoskeletal pain changes in students who participated in an exercise program for posture correction (Kim et al., 2015). The exercises were performed for 20 minute sessions three times a week for eight weeks and consisted of different stretches for the body. Some of the exercises included spine flexibility (such as cat pose), pelvic tilt, calf stretch, abdominal strengthening, head, and neck stretches. The results showed that students had reduced pain levels after completing the exercise program.

THREE REASONS WHY YOU SHOULD STRETCH

1. Helps manage pain caused by tight muscles

2. Helps improve posture

3. Helps increase flexibility (stretching increases a joint's range of motion)

SIMPLE YOGA EXERCISES AND STRETCHES YOU CAN DO AT HOME (OR ANYWHERE)

· Neck stretches

· Side stretches

· Reverse shoulder stretch

· Wrist stretches

· Standing half forward bend

· Standing forward bend

· Bridge pose

· Cat and Cow pose

· Child’s pose

· Sphinx pose

· Locust pose

· Planks

· Downward-facing dog pose

· Upward-facing dog pose

Wait! Before you get moving, watch the following video on tips for safe stretching and yoga exercises to help improve your posture.