Sitting at a desk might seem safe. But did you know that office work can lead to ergonomic injuries? These injuries happen when your body gets hurt from doing the same movements over and over. They can cause pain in your back, neck, shoulders, and wrists. According to the Bureau of Labor Statistics, musculoskeletal disorders (another name for ergonomic injuries) accounted for 31% of all worker injury and illness cases in 2018. It’s important to know who is most at risk so we can help prevent these injuries.
Common Ergonomic Injuries in Office Work
People who work in offices often use computers all day. Typing on a keyboard, clicking a mouse, and staring at a screen can lead to problems. Some common injuries include carpal tunnel syndrome, tendonitis, and back pain.
Carpal tunnel syndrome happens when a nerve in your wrist gets squeezed. It can make your hand feel numb or tingle. Tendonitis is when a tendon gets inflamed. This can cause pain when you move your arm or hand. Back pain is very common. Sitting for a long time, especially with poor posture, can strain your back muscles.
According to the National Institute for Occupational Safety and Health (NIOSH), office workers can spend up to 75% of their workday sitting. That’s a lot of sitting! All that sitting can add up to serious health problems over time.
Demographics at Higher Risk
Some people are more likely to get ergonomic injuries than others. Let’s find out who they are.
Age Factors
Young workers, aged 20 to 30, might think they’re safe. But they can get hurt too. A study found that young adults can experience neck and shoulder pain from long hours at a computer. Middle-aged workers, between 30 and 50, may start to feel more strain. As we get older, our bodies change. Workers over 50 might have stiffer joints or weaker muscles. This can make injuries more likely.
In a survey, it was found that workers aged 45 to 54 had the highest rate of musculoskeletal disorders among all age groups. This means that middle-aged workers need to be especially careful about their work habits.
Gender Differences
Both men and women work in offices. But women may be at higher risk for certain injuries. According to the National Research Council, women have a higher chance of developing repetitive strain injuries than men. One reason could be that office equipment is often designed for the average male size, which might not fit women as well.
In fact, women represented 64% of all repetitive motion cases involving microtasks, according to the Bureau of Labor Statistics. This shows that women might need more support to stay healthy at work.
Occupational Roles and Tasks
Not all office jobs are the same. Some workers do a lot of data entry. Others may spend time on the phone or in meetings. Workers who type a lot or use the mouse more are at higher risk. Jobs that require awkward postures, like cradling a phone between your neck and shoulder, can cause more injuries.
An ergonomic study showed that people in administrative roles reported more neck and shoulder pain than those in managerial positions. This might be because of the different tasks they do each day.
Other Contributing Factors
Your health matters too. People who don’t exercise might have weaker muscles. This can make injuries more likely. Being overweight can put extra strain on your body. Also, if you have a previous injury, you might get hurt again more easily.
Smoking can also affect your bones and muscles. Smokers may heal more slowly after an injury. It’s important to take care of your whole body to prevent ergonomic injuries.
Prevention Strategies
The good news is that we can prevent many ergonomic injuries. Here are some ways to help keep everyone safe.
Ergonomic Assessments
An ergonomic assessment checks how your workstation is set up. Is your chair at the right height? Are your keyboard and mouse in the right place? Making small changes can make a big difference.
Companies can hire experts to do these assessments. They can suggest adjustments to help reduce strain. For example, they might recommend moving your monitor to eye level to reduce neck strain.
Education and Training
Learning about good posture helps. Workers should know how to sit, type, and move properly. Training can teach people about stretching and taking breaks.
For example, it’s recommended to take a short break every 30 minutes. Stand up, stretch, or walk around. This helps your blood flow and reduces stiffness. Knowing how to adjust your chair and keyboard can also prevent injuries.
Equipment and Workspace Adjustments
Using the right equipment is key. An ergonomic chair supports your back. A keyboard tray can help keep your wrists straight. Adjusting your monitor can reduce neck strain.
Some people use standing desks. These let you work while standing up. Switching between sitting and standing can be good for your body. Wrist rests and document holders can also help.
Conclusion
Ergonomic injuries in the office are more common than you might think. Certain groups, like older workers and women, may be at higher risk. But with the right steps, we can prevent many injuries.
Remember, prevention is better than cure. Pay attention to your body. If something hurts, don’t ignore it. Talk to your supervisor about making changes to your workspace. Stay healthy and safe at work.
