work

5 Ways to Work Ergonomically

/ Thomas Cohn, MD

working homeThe following is a guest blog by freelance writer Jessica Boyle.

Desk workers are more prone to chronic pain due to long hours of working in one position — especially if you’re in an environment with poor ergonomics. While it seems harmless, poor ergonomics can inevitably cause multiple health problems, including aching in the neck, lower back, and shoulders. Fortunately, there are many ways to personally manage your own chronic pain, and one thing that can provide immediate relief is creating a more ergonomic workspace.

That being said, here are a few ways you can work ergonomically:

Customize your desk and monitor – The default setup of your desk may not be the most ergonomic, so don’t be afraid to adjust a few things to ensure you’re not physically straining yourself. For one, make sure that your mouse and keyboard are positioned in such a way that your wrists are straight and your shoulders are relaxed while working. Your monitor should be directly in front of you, with the top of the screen at eye level. Additionally, you may want to get a laptop stand or a monitor arm if you’re using a desktop computer. To minimize clutter, get a desk organizer that can keep your essentials in one place.

Switch between sitting and standing – Aside from the aforementioned body aches, sitting for too long has even more dangers — such as increased risk of heart disease, high blood pressure, and stroke. You may think getting up to go to the bathroom or get water is enough, but you need more movement to compensate for all that sitting. In this regard, a standing desk can help you combat those negative side effects. It gives you some physical activity even when you’re just standing in front of your computer. Plus, it reduces back pain and lowers risk of type 2 diabetes, obesity, and heart disease.

Support your posture and back – The best seated posture is similar to sitting in the driver’s seat of a car: slightly leaning back, but ensuring that your screen is still at eye level. If your chair doesn’t have lumbar support, you can place a rolled up towel or a lumbar support pillow to ease pressure on your lower back. Moreover, check that the back of your knees aren’t touching the seat — as this could lead to swelling feet and ankles due to reduced blood flow.

Use ergonomic accessories – As its name suggests, these are accessories that help reduce the strain on your body — similar to ergonomic furniture. A few examples are split keyboards that let you type in a more natural posture, a mouse with a curve that’s easy to hold, and an anti-glare screen that helps reduce eye fatigue. All these little tools can make a huge difference to your productivity and overall wellness.

Take breaks to move – The above points can only help so much. It’s important that you still make an effort to take breaks to stretch your body, so you can relieve some pressure and get a mental breather as well. If you’re pressed for time, you can do stretches right there at your desk. But as much as possible, make time to get away from your desk — whether you’re just going for a quick walk or a 30-minute workout. Incorporating movement during your work day promotes circulation, keeps you awake, and activates your muscles. A recipe for better quality of work indeed.

Chronic Pain and Its Impact On The Workforce

/ Thomas Cohn, MD

back pain workMany people have a vested interest in helping to solve the problem of chronic pain, and a new study suggests that you can add employers to the list.

According to a new study published in Integrated Benefits Institute, more than one-third of US workers take prescription pain medications. Interestingly, those workers who take prescription medications take significantly more sick days than those who don’t, and those who have problems with those medications take even more sick days. The study found:

  • Compared to those who don’t take prescription pills at all, painkiller users took an average of twice as many sick days.
  • Problematic painkiller users took more than three times the number of sick days on average as a healthy adult.
  • Prescription pain medications were associated with approximately 261 lost workdays per 1,000 workers per month.

For the study, researchers looked at the amount of time lost at work connected with prescription pain relievers when viewed in the contest of other substance use disorders in the American workforce.

“The high rates of prescription pain medicines among employees indicates a much larger issue for employers than lost productivity,” says IBI researcher Erin Peterson, MPH, the report’s first author. “The significant number of sick day absences by employees who use pain relievers without problems likely doesn’t represent the full impact. As most people abusing opioids started with prescribed medications, this is a very large number of people at risk for developing problematic behaviors associated with pain relievers.”

Chronic Pain and Lost Days of Work

If you suffer from chronic pain, regardless of whether or not you take opioids to help with discomfort, you know firsthand how difficult it can be to get out of bed on some mornings, let alone get through the work day. That’s one of the reasons why it’s so important to work with a pain specialist to get control of your issue or help to minimize the days when pain becomes overbearing. It’s not always going to be easy, but if you truly want to do whatever you can to get your pain under control, it’s worth it.

Dr. Cohn and his team have helped numerous workers get a handle on their pain and thrive in the workplace, and he can do the same for you. To set up an appointment so he can get to the bottom of your pain and chart a course for recovery, click here or give his office a call today. It’s never too late to take back control of your life from chronic pain.