Spinal Hygiene

Work Ergonomics and Office Breaks El Paso, Texas

Share

Creating a healthy, safe, ergonomic work environment is important to protect your back, neck, and whole body. Just taking simple breaks and enhancing your workspace with a sit-stand desk will protect your spine and general health.

 

Break Taking

Working in the same position and using the same muscles, joints, and ligaments for hours is not good for any part of your body. Ergonomists are lifestyle scientists that design spaces/equipment/tools to reduce discomfort, fatigue, and injury, agree that taking frequent and brief rest breaks is essential for total and optimal body health. And, it’s not just your legs that need a break now and then.

 

At work, start practicing:

Eye breaks: Looking at the computer screen for a long time changes how the eyes work. What happens is you blink less and expose your eyes to the air. Therefore, every 15 minutes, look away from the screen for a minute or two to a distant area at least 20 feet away or further. This allows the muscles in the eye to relax. Also, blink your eyes real quick for a few seconds. This refreshes the tear ducts and clears dust from the surface of the eyes.

 

Micro-breaks: These are breaks that are less than two minutes and perfect to utilize between office jobs. Most people work in bursts rather than continuously. So in between these bursts, take a rest in a:

  • Relaxed
  • Flat
  • Straight posture

 

 

These breaks are short but perfect for stretching, standing up, moving around, switching to a different task like making a phone call or making some copies, etc. These types of breaks are a break from using the same set of muscles over and over.

Rest breaks: These you want to do every 30 to 60 minutes. This is the break to get up, move around, and do something else non-office-related. Get a beverage, quick conversation with a coworker, or take a walk around the office or building. As long it’s within reason. This allows your body and mind to empty and work out different muscles. Practice this, and the feeling of tiredness will be a thing of the past.

Exercise breaks: This is purely a stretching and gentle exercise break to do to relieve muscle fatigue. These should be done every one to two hours.

Ergonomic software: It is easy to lose track of how long you’ve been working. There is software that monitors how long you’ve been on the computer and will alert you to take a break at different intervals, and offer easy ergonomic exercises to keep your muscles loose and in top office shape.

 

Ergonomic Products

There are plenty of products out there to improve your workplace environment and promote top spine health. Consider an ergonomic chair, computer accessories, or sit-stand desk to help maintain proper posture.

 

 

These products can be adjusted and customized to your needs. They encourage healthy long-term habits that can reduce and prevent various types of injuries. Sit-to-stand desks allow transition from sitting to standing position. Varying your posture throughout the day is highly beneficial to general health and even helps to burn extra calories.

These ergonomic products are for creating a healthy/safe work environment. Therefore take some time to research the product you are interested in before buying.  Here are a few questions to think about:

  • Do the manufacturer’s claims make sense, or are they too good to be true?
  • Is there evidence that can support their claims?
  • Is it a cheap knock-off? Knock-off products should be avoided as they can worsen and create more injuries. However, when it comes to brand-name products, don’t go for the fully loaded models that could cost quite a bit, instead find something in the middle that still meets ergonomic standards.
  • Are you comfortable using the product?
  • What do experts/reviews say about the product? If it’s not recommended, then don’t use it.

Some products can feel strange or uncomfortable because they make you change the way you work. Don’t panic, as this is the point of the product that you have to get used to. But it will be beneficial to your overall health. However, if a product continues to feel uncomfortable or causes pain after short use, discontinue using and try something else.

Improving spinal health and hygiene at work is as simple as taking breaks for light stretching, walking around, and utilizing ergonomic office products to stay fit and injury-free. Whatever you choose, understand how your back and neck are moving/functioning during the workday/night by using ergonomic practices that will keep your body/mind healthy and prevent office injuries.


 

Control *FOOT MOTION & POSTURE* with Custom Foot Orthotics | El Paso, TX.

 


 

NCBI Resources

Ergonomics is a scientific discipline that’s been in existence for many years. Keeping their work environments safe and efficient and traditionally concerned with factory workers, ergonomic professionals have expanded their work to include all types of workers, from laborers to seniors to office workers & students.

It looks for means to improve our environment to lower the risks of illness and harm, enhance productivity, and improve the caliber of our work life.

Post Disclaimer

Professional Scope of Practice *

The information herein on "Work Ergonomics and Office Breaks El Paso, Texas" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

The Benefits of Wearable Weights: Research and Training Tips

For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how… Read More

December 1, 2023

Effects of Unhealthy Posture: What You Need to Know

Many individuals attribute to some degree, their neck or back pain to unhealthy posture. Can… Read More

November 30, 2023

Friction Massage: How To Improve Scar Tissue Mobility

For individuals having difficulty moving or functioning normally due to injury, surgery, or illness, can… Read More

November 29, 2023

Nonsurgical Tips & Tricks To Reduce Low Back Pain

Can individuals with low back pain find nonsurgical solutions to restore lumbar mobility and stability… Read More

November 29, 2023

Muscle Growth: Nutrition, Genetics, and Training Explained

For individuals trying to build muscle but are not seeing results, can knowing factors like… Read More

November 28, 2023

Get to Know Pathology of Lumbar Disc Degeneration

Can healthcare providers help many individuals with lumbar disc degeneration find relief through spinal decompression… Read More

November 28, 2023