wgŠÊ˜·³Ç

Information for non-desk-based jobs

When we think about workplace ergonomics, office environments often spring to mind. But for those working in more physically demanding roles - whether you're standing all day, lifting heavy items, or spending hours behind the wheel - ergonomics is just as vital. By understanding and implementing good ergonomic practices, you can stay comfortable, reduce the risk of injury, and work more efficiently. What’s more, when discomfort or pain does arise, chiropractors are well-placed to help you return to work quickly and safely.

Here, we’ll explore effective ergonomic tips for non-desk jobs and explain how chiropractic care can support you in staying healthy and active.

Standing Workstations: How to Stay Comfortable on Your Feet

If your job requires you to stand for long periods—whether in retail, healthcare, or manufacturing—being on your feet all day can take its toll. Without the right tools and techniques, you may feel tired, sore, or uncomfortable. But with a few simple adjustments, you can stand comfortably and maintain your energy throughout the day.

How to improve standing ergonomics

• Anti-fatigue mats: These soft mats can make a big difference by reducing the discomfort in your muscles and joints[1]. They encourage small movements that help circulation and ease pressure on your lower back.
• Footrests: Using a footrest allows you to alternate your stance, shifting weight from one leg to the other. This helps relieve strain on your back and legs[2].
• Good footwear: Wearing shoes with proper arch support and cushioning can help to reduce foot and leg pain, keeping you more comfortable over longer shifts[3].

Standing for long hours doesn’t have to leave you feeling stiff or sore. By adjusting your environment and movements, you can reduce strain and feel better at the end of the day.

Lifting and Carrying: Make Your Movements Work for You

Many jobs require regular lifting and carrying, whether you’re in construction, caregiving, or stocking shelves. These tasks don’t need to be hard on your body if you follow some simple techniques that help you move smarter.

• Lift with your legs and bend at your hips: Instead of just bending at the waist, bend at the knees and the hips too. Squat down and lift by pushing up through your legs. This allows your stronger hip and leg muscles to do the work and shares the load with your back muscles. It’s perfectly safe to load your back if you are used to lifting the weight.
• Keep items close: Holding items close to your body reduces the effort needed to lift an item. This helps with balance and reduces pressure on your arms and shoulders.
• Avoiding twisting: If you need to turn while carrying something, move your feet and turn through your hips instead of twisting through your back. This helps prevent unnecessary strain on your spine and puts the load through your stronger leg muscles.

When you prepare for lifting, not only do you feel better at the end of your shift, but you also reduce the risk of aches or discomfort in the future. If lifting and carrying tasks ever lead to soreness, as well as offering hands-on treatments, chiropractors can offer guidance on how to bend or ‘hinge’ at your hips and how to strengthen your back to match the loads that you lift to keep your body moving efficiently.

Driving Jobs: Ergonomics for People on the Move

If your work involves driving—whether for deliveries, transport, or commuting—sitting in the same position for extended periods can lead to stiffness in your lower back or neck. A few small adjustments can make long hours behind the wheel much more comfortable.

How to drive more comfortably

• Adjust your seat: Make sure your knees are slightly lower than your hips, and your arms are comfortably bent while holding the steering wheel. This helps you maintain a relaxed posture while driving.
• Support your lower back: If your car seat doesn’t provide enough lumbar support, a small cushion or rolled-up towel can help maintain the natural curve of your lower spine.
• Take breaks: Our joints are designed to move. Stopping every couple of hours to stretch and walk around can help prevent stiffness and keep you feeling good during long drives.
• Use heated seats: If your vehicle as a heated seat option, this can help relax fatigued muscles in your back. If this is not an option, small heated seat pads that plug in to the cigarette lighter can be used instead.

Maintaining a comfortable position while driving can make a big difference, and regular movement throughout your shift will help you stay flexible and mobile.

Healthcare and Caregiving: Ergonomics for Those Who Care for Others

Healthcare and caregiving roles often require a lot of physical movement, from assisting patients to managing equipment. Small ergonomic adjustments can help reduce fatigue and keep you feeling your best while caring for others.

How to move more comfortably at work

• Use assistive devices: Whenever possible, use tools like hoists or transfer belts/boards to make lifting or moving patients easier. This reduces the physical load on your body.
• Adjust equipment height: Making sure beds or equipment are at the right height for you to work comfortably can prevent unnecessary bending or stretching.
• Work together: If lifting something heavy, it’s always better to work with a colleague. Sharing tasks like lifting can make movements smoother and easier on your body.

Staying active and moving efficiently in these roles can help you feel energised throughout the day. Chiropractic care can be helpful if you’re looking for advice on how to manage physical tasks more comfortably or if you’re looking for ways to recover from work-related soreness.

Manual Labour and Construction: Build Strength and Stay Comfortable

For those working in manual labour or construction, physical tasks like lifting, using tools, or working in awkward positions are all part of the job. However, these activities don’t need to result in discomfort if you use the right approach.

How to improve comfort in manual labour:

• Use ergonomic tools: Tools with cushioned grips or adjustable handles can reduce strain on your hands and wrists, especially during repetitive tasks.
• Switch up tasks: Where possible, try to alternate between different types of tasks throughout the day to give different muscle groups a break.
• Build strength and endurance: Whether it is lifting, digging, or hammering, physical tasks require a certain muscle strength and endurance. By building your capacity through regular weight training this helps to ensure that your capacity always matches the demands you put your body through.

By making these small adjustments, you can feel more comfortable during physically demanding tasks. Chiropractors can also offer guidance on maintaining flexibility and managing any muscle tightness that may develop after long workdays.

Retail and Stocking Jobs: Easy Adjustments for a Comfortable Shift

If you’re working in retail or stocking, repetitive tasks like reaching, bending, and lifting are part of the job. But with some small ergonomic changes, you can stay comfortable during even the busiest shifts.

How to stay comfortable in retail and stocking jobs:

• Use step stools or ladders: Avoid overstretching to reach high shelves. Using a stool or ladder keeps things within reach and reduces unnecessary strain.
• Switch tasks regularly: If possible, vary your tasks throughout the day. This helps give different muscle groups a break and reduces the chance of overworking any one area.
• Lift with good form: When lifting heavier items, remember to bend your knees and hips, keep the item close to your body, and aim to twist through your hips rather than your back. For heavier items that you are not used to lifting, prepare your muscles by building up to these loads slowly over time to avoid injury or soreness.

With these simple adjustments, you’ll be able to carry out your tasks more comfortably and with less fatigue. If you ever experience discomfort after repetitive tasks, chiropractic care can help with recovery and keeping your muscles in good working order.

How Chiropractic Care Can Help You Stay Active at Work

Whether you’re standing, lifting, driving, or moving around frequently in your job, chiropractors can be a great source of support for staying active and comfortable at work. They can offer advice on maintaining flexibility, guide you on exercises to build strength, and provide hands-on care to address any soreness that may come up during your working day.

Chiropractic care is not just about recovery; it’s about helping you stay at your best, keeping your body comfortable and ready for all the physical demands of your role. So, if you’re ever feeling the effects of your work, chiropractic support may be a great option to help you return to your job feeling refreshed and confident.

References

1. Speed, G., Harris, K. and Keegel, T., 2018. The effect of cushioning materials on musculoskeletal discomfort and fatigue during prolonged standing at work: A systematic review. Applied ergonomics, 70, pp.300-314.
2. Smith, M.D., Kwan, C.S.J., Zhang, S., Wheeler, J., Sewell, T. and Johnston, V., 2019. The influence of using a footstool during a prolonged standing task on low back pain in office workers. International journal of environmental research and public health, 16(8), p.1405.
3. Anderson, J., Williams, A.E. and Nester, C., 2021. Musculoskeletal disorders, foot health and footwear choice in occupations involving prolonged standing. International Journal of Industrial Ergonomics, 81, p.103079.

Information for desk-based jobs

Whether you’re working in a traditional office or from your dining room table, setting up your workspace properly is essential for staying comfortable, productive, and focused. You might be surprised by how much a few simple adjustments can help! The best part is, these tried-and-true tips have been proven to make a real difference when it comes to feeling your best whilst at your desk.

Adjust Your Chair for Proper Posture

For office workers, a well-designed ergonomic chair can be one of the most important investments you can make. Using a properly adjusted ergonomic chair, alongside other healthy habits, can help you to reduce back and neck pain whilst you are in the office.

How to adjust your chair:

• Height: Adjust the seat so that your feet are flat on the floor, your knees are at a 90-degree angle, and your hips are higher than your knees. Vary your knee angle by using a footrest.
• Lumbar support: Make sure the chair supports the natural curve of your lower back. If the chair doesn’t have lumbar support, you can use a small cushion or a rolled towel behind your lower back.
• Seat depth: There should be about 2-4 inches between the back of your knees and the edge of the seat.

Pro tip: Don’t just sit upright all day. Try reclining slightly (to about 100-110 degrees) to vary the pressure on your spine and reduce discomfort.

Position Your Monitor at Eye Level

Neck pain is one of the most common complaints among office workers, and one major culprit is having your computer monitor at the wrong height. By raising the monitor to eye level this can help to reduce neck strain.

How to do it:

• Position your monitor directly in front of you, with the top of the screen at or just below eye level.
• Keep the monitor about an arm’s length away from your face to avoid leaning in or squinting. Increase the computer font size if you find yourself leaning forwards to read the text.
• If you use a laptop, consider using a separate monitor or raising the laptop with a stand and using an external keyboard and mouse.

Pro tip: Don’t strain your neck muscles by looking down at your screen for prolonged periods. If needed, prop up your monitor on a stack of books or invest in a monitor stand.

Keep Your Keyboard and Mouse Close

Reaching for your keyboard and mouse can lead to shoulder, arm, and wrist strain over time. Having your keyboard and mouse in the correct position reduces the risk of repetitive strain injuries like carpal tunnel syndrome.

How to set it up:

• Your keyboard should be placed directly in front of you, with your arms at a 90-degree angle and your elbows close to your body.
• Keep your wrists in a neutral position, not bent upwards or downwards.
• Place your mouse close to the keyboard so you don’t have to stretch to reach it. Move other regularly used items close to you.

Pro tip: If you’re using a wrist pad, make sure it supports your wrists without causing them to bend. Your wrists should stay straight when typing or using the mouse, for this reason avoid using a laptop keyboard or mouse when it is on a stand.

Take Regular Breaks to Move and Stretch

Even with the best ergonomic setup, sitting for long periods isn’t good for your body. Our bodies are designed to move! Prolonged sitting increases the risk of various health problems, including back pain and cardiovascular disease. Fortunately, regular movement throughout the day is one of the best ways to counteract the effects of sitting.

What to do:

• Get up every 30 minutes: to stretch or walk around, even if it’s just for a minute or two.
• Consider the 20-8-2 rule: For every 20 minutes of sitting, spend 8 minutes standing and 2 minutes walking or stretching.
• Try simple desk stretches: like shoulder rolls, neck stretches, and wrist flexes to keep your muscles loose. The more often you do these, the more automatic they will become!
• Stay active outside of the office: regular physical activity such as aerobic exercise and strength training helps to counter the effects of prolonged static sitting.

Pro tip: Set a timer on your phone or computer to remind you to take breaks. It’s easy to forget when you’re deep into work!

Switch Between Sitting and Standing

Standing desks have become a popular choice for many workers. Alternating between sitting and standing throughout the workday can help reduce discomfort by reducing the time you spend in a single static position.

How to make the most of a standing desk:

• Alternate between sitting and standing every 30-60 minutes.
• When standing, keep your feet flat on the floor, your knees slightly bent, and your weight evenly distributed. Ensure your desk is at a height where your arms at a 90-degree angle.
• Don’t lock your knees or stand in one position for too long. Shift your weight from time to time or use a footrest to give one foot a break. Using a footrest can also help to reduce tension in your midback.

Pro tip: If you don’t have a standing desk, you can create a temporary standing setup by using a stack of books or a high counter. The key is to keep switching between sitting and standing. Standing isn’t necessarily better than sitting, it’s the regular variety in movement that counts!

Use Proper Lighting to Reduce Eye Strain

Poor lighting can cause you to squint or hunch over to see your screen better, leading to headaches, neck strain, and eye fatigue. Reducing glare and improving lighting in the workspace can lower the risk of eye strain.

How to improve your lighting:

• Avoid direct light on your screen to reduce glare.
• Position your screen at a 90-degree angle to windows or lights.
• Use soft, natural light if possible, and add task lighting (like a desk lamp) to brighten your workspace without harsh light.

Pro tip: Adjust your screen brightness to match the lighting in your room. Your eyes shouldn’t have to strain to see the screen.

Don’t Forget Your Feet!

By placing your feet flat on the floor or on a footrest, this can help you to maintain a comfortable posture while sitting and reduce discomfort.

How to position your feet:

• Make sure your feet are flat on the ground or on a footrest.
• If your chair is too high and your feet can’t reach the ground, use a footrest to provide support.

Pro tip: A footrest doesn’t have to be fancy—a stack of books or a sturdy box can work just fine if you don’t have an adjustable footrest.

Final Thoughts: Small Changes, Big Impact

Office ergonomics isn’t just about avoiding pain or discomfort — it’s about creating a workspace that supports your health and helps you stay productive. By making small adjustments like raising your monitor, positioning your keyboard correctly, taking regular breaks to move around, and being physically active outside your workplace, you can improve your posture and flexibility, reduce strain, and feel better throughout the day. Habits take time to engrain, but by making small changes over time they will gradually become part of your work life.

Remember, it’s all about working with your body, not against it. These simple, research-backed tips can help transform your workspace into a more comfortable and productive environment. So go ahead, make those changes—you’ll be surprised at how much better you’ll feel!

How Chiropractic Care Can Help You Stay Comfortable at Your Desk

Sitting at a desk for long hours can lead to stiffness, aches, and discomfort. Chiropractors can be a valuable resource for those looking to become and stay comfortable and productive in their desk-based job. They can provide tailored advice on posture, suggest exercises to relieve tension and improve flexibility and strength, and offer hands-on care to help ease any discomfort that may develop during your workday.

Chiropractic care is not just about addressing existing issues; it’s about proactive support to keep you feeling at your best. By teaching you how to maintain your joint and spinal health and improve your mobility, chiropractors can help you stay comfortable and ready for the daily demands of your desk job. If you ever feel the effects of long hours at your desk, chiropractic care could be a beneficial option to help you stay refreshed and focused at work.