Musculoskeletal disorder (MSD) is a term that refers to injuries or dysfunctions that affect the movement and function of your body. This includes dysfunction of muscles, ligaments, tendons, nerves and blood vessels.
Work-related MSDs are the most frequently reported cause of restricted work time. Some common work-related MSDs are carpal tunnel syndrome, rotator cuff injury, epicondylitis, and muscle sprain/strain of the neck or low back.
MSDs that occur in the workplace are often a result of poor posture, repetitive stresses or sitting for extended periods of time. While many of these activities cannot be avoided while in the workplace, the injuries associated with them can be avoided. This can be achieved by maintaining good posture, employing proper ergonomics and adding some restorative stretches and activity to your daily routine.
Posture is something that most of us rarely think about on a regular basis, even though it has a direct effect on our health and performance. Poor posture can lead to muscle and ligament imbalances in your body, particularly in your spine. If left unaddressed, these imbalances can lead to a variety of chronic problems such as neck pain, back pain and headaches.
Sitting up tall and drawing your shoulders back promotes good postural position and reduces stress on your neck and shoulders. Using a lumbar support pillow encourages better posture by supporting the natural lordodic curve in your lumbar spine and reducing stress on your low back. Uncrossing your legs while sitting will also improve your posture. Crossing your legs while you sit alters your pelvic position which can cause unwanted stress on your sacroiliac joints and lead to muscle imbalances in your low back.
Modifying your workspace to be more ergonomically sound can significantly reduce physical stress and fatigue and improve performance.
The top of your computer screen should be at eye level or slightly below to help reduce neck strain. A chair with adjustable arm rests will allow you to position your arms comfortably by your side at a 90-degree angle, reducing stress on your shoulders. An under-the-desk keyboard tray reduces stress on your elbows and wrists.
Maintaining one position, particularly sitting, for prolonged periods of time can be detrimental to your musculoskeletal health. Taking short, one-minute breaks throughout the day to do some quick stretches can significantly reduce the risk of developing an MSD. Sit-Stand desks are also a great option. Research shows that transitioning from sitting to standing every 30 minutes throughout the day can have significant health benefits.
Dr. Kevy Smith is a second-generation chiropractor and Saratoga Springs native. A graduate from Palmer College of Chiropractic-West in San Jose, California, she recently moved back to Saratoga Springs to join her family’s practice, Smith Chiropractic, located on South Broadway.
For questions or comments regarding spinal health or wellness please visit our website www.MySaratogaChiropractor.com or call us at (518) 587-2064
