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Correct Posture और Ergonomics क्यों ज़रूरी हैं? | Basics of Proper Posture

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Introduction

Dr. Prakash Dakare, MPT in Orthopedics, along with Dr. Misbah, MPT in Orthopedics, discusses the significance of ergonomics and posture in daily work life. They explain how proper workstation setup and postural awareness can prevent health issues arising from prolonged sitting, especially among IT professionals and office workers.

What Is Ergonomics?

The term “ergonomics” originates from the Greek words “ergo,” meaning work, and “nomos,” meaning natural laws. It refers to the natural principles affecting the human body while performing tasks. Every movement and position of the body follows these principles, making it crucial to maintain proper posture while working.

Understanding Posture In Daily Work Life

Posture refers to the body’s alignment and positioning while performing tasks in a given work environment. It includes the positioning of the spine, head, neck, shoulders, hips, and knees. Many professionals spend extended hours—sometimes up to 12 hours—sitting at a desk, leading to various musculoskeletal problems.

Ideal Sitting Posture

• Sit upright with the back fully supported against the chair.
• Keep the spine straight and shoulders aligned.
• Ensure the chair has armrests for proper arm support.
• Keep the elbows, hips, and knees at a 90-degree angle.
• Feet should be flat on the floor or supported by a footrest.

An incorrect posture can cause muscle fatigue, neck and back pain, and poor blood circulation, reducing productivity and increasing health risks.

Setting Up An Ergonomic Workstation

Computer Screen Positioning

• The top of the computer screen should align with eye level.
• The screen should be positioned within a 10-25 degree visual field to reduce eye strain.

Keyboard And Mouse Placement

• The keyboard should be 4 to 6 inches away from the table’s edge for proper wrist support.
• Using a mouse pad with wrist support can help maintain a neutral wrist position.

Chair And Body Alignment

• The chair should have elbow support to reduce neck strain.
• Lower back support is essential for maintaining spinal health.
• Hips and knees should be at a 90-degree angle, with feet resting on the ground.

Effective Stretches To Prevent Work-Related Strain

Incorporating simple stretches at regular intervals can prevent stress injuries and improve flexibility.

Neck Stretches

1. Tuck the chin slightly inward and hold for a few seconds before relaxing. Repeat 3-5 times every 30 minutes.
2. Stretch one side of the neck by tilting the head and gently pulling it downward with the opposite hand. Hold for 10-15 seconds and repeat on both sides.

Shoulder And Upper Body Stretches

• Interlock fingers behind the head and stretch the elbows outward to relieve shoulder tension. Hold for 10-15 seconds and repeat 2-3 times.

Wrist And Hand Stretches

1. Extend the arm straight, bend the wrist downward, and pull it gently with the opposite hand. Hold for 10-15 seconds.
2. Reverse the stretch by pulling the wrist upward for the same duration. Repeat on both hands.

Lower Back And Hip Stretches

1. While seated, lean forward and stretch both arms towards the floor to relieve lower back tension. Hold for 10-15 seconds.
2. Cross one leg over the other, push the knee slightly downward, and bend forward for a hip stretch. Hold for 10-15 seconds and repeat on both sides.

Knee Stretches

1. Stand with support, pull one foot towards the back to stretch the thigh muscles, and hold for 10-15 seconds. Repeat on both sides.
2. While seated, pull one knee towards the chest, hold for 10-12 seconds, and repeat on both legs.

Conclusion

By practicing proper ergonomics and posture, individuals can prevent work-related injuries and improve productivity. Regular stretches and an ergonomic workstation setup contribute to overall well-being. If experiencing persistent pain, consulting a professional is recommended.

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