Work-related musculoskeletal disorders (muscle, bone and joint), briefly called MSDs comprise a significant portion of workplace injuries and huge economic and physical burden. These disorders include pain and discomfort, unusual sensations like (burning, tingling and numbness), stiffness, fatigue and muscle weakness, tension headache etc. Sometimes, it becomes so severe that people have to leave their jobs. However, we can avoid or manage the conditions by following simple guideline.
The rapid changes of office design and technology from traditional to modern corporate style makes people inactive resulting in MSDs. Prolonged and repeated bad posture in front of computers during long office hour, in meeting after meeting, surfing the Internet and using laptops are usually the reasons behind it.
Here are some tips to help you prevent office work related MSDs:
•Confirm appropriate height adjustment of chair, table and computer screen in relation to your body, support your back completely and comfortably. Shoulders and wrists should be relaxed during use of keyboard and mouse. Adjust the level of computer screen satisfying your convenience; screen should be one arm length away, allowing sufficient room to move knees and legs under the desk. You can use foot rest to provide support.
•Laptop screens and keyboards cannot be optimally adjusted and consistent use of these for intense work is not recommended.
•Take a break for 5-10 minutes for every 2 to 3 hours spent at a workstation.
•Break up keyboarding tasks by doing other tasks that involve moving around or changing body position.
•Moving the whole forearm and not just the wrist side to side ensure better blood flow to the muscles and prevents fatigue while using mouse.
•Stand when talking on the telephone; remain standing when talking to other staff.
•Telephone should be on non-dominant side and avoid prolong holding the handset between the shoulder and ear to prevent excessive muscular tension in the shoulder and neck.
•Try to avoid intercom inside of office if within easy reach.
•Try to walk and use stairs instead of lift in the office if possible.
•Come and go from office by walking if it is within 1 or half hour distance.
•Avoid eating habits in the desk.
•Practice stretching and relaxation.
[Source: The Daily Star//Dolilur Rahman]
