Musculoskeletal health has become a growing concern in today's modern workplace, where most professionals spend long hours sitting at computers or doing the same thing over and over. Work-related health issues like back pain, neck stiffness, shoulder tension, and issues with the wrist or knee are now common. These conditions often develop gradually due to poor posture, improper workstation design, and lack of movement -- all of which contribute to strain on the spine, joints, ligaments, and muscles.

The science of safe work design:

Ergonomics is the science of designing the workplace to fit the worker -- not forcing the worker to fit the workstation. A well-designed workstation keeps the body in a neutral position, reduces fatigue, and keeps any one part of the body from being put under too much stress. Key Principles of Workstation Ergonomics

1. Chair and sitting posture - Choose a chair with armrests, lumbar support, and a height that can be adjusted. Keep your feet flat on a footrest or the floor. The angles of your hips and knees should be between 90 and 100 degrees. Using lumbar support, the natural curve of the lower back can be maintained. Stand or walk for two to three minutes every thirty minutes to break up long periods of sitting.

2. Desk and monitor position

* The top of the monitor should be at or slightly below eye level.

* The screen should be about an arm's length away.

* Keep the keyboard and mouse close enough to avoid overreaching.

* Wrists should remain straight, not bent upwards or downwards.

3. Keyboard and mouse use

* Use an ergonomic keyboard and mouse designed to keep wrists in a neutral position.

* Avoid resting wrists on hard surfaces; use a soft wrist pad if needed.

* Keep your elbows bent at a 90-degree angle and close to your body.

4. Work habits and movement

* Every hour, take a few minutes to stretch and move around. Rotate tasks, if possible, to avoid repetitive strain.

* Perform simple neck, shoulder, and back stretches during breaks.

* To maintain healthy muscles and joints, drink plenty of water and exercise regularly.

5. Lighting and environment

* Make sure the lighting is right so you don't strain your eyes or put your head forward.

* Reduce glare on the monitor by adjusting its position or using filters.

* Maintain a comfortable room temperature to prevent stiffness.

* Keeping the joints and spine safe Because the spine is the body's central pillar, even minor stress can have long-term effects.

* Maintaining a neutral spine posture, where the natural curves of the neck, thoracic, and lumbar regions are preserved, is essential.

* Avoid slouching or leaning forward for long durations.

* Knees should be bent, not the waist, when lifting. Use both hands and keep the load close to your body.

A healthy spine and joint system are essential for a productive and pain-free working life. Employees can avoid musculoskeletal injuries by following ergonomic guidelines, sitting in the right position, and moving throughout the day.

Organisations that prioritise ergonomic safety not only safeguard the health of their workforce but also enhance efficiency, morale, and overall job satisfaction.

The writer is the physical therapy consultant and head of the physiotherapy department at Ashulia Women & Children Hospital. Email: [email protected]