Five tips for adapting your workspace to reduce your risk of pain

If you think that only those in occupations that involve physical labor experience pain, think again. Many occupations can take a toll on your body, whether you're working at a construction site or sitting at a desk all day. Prolonged periods of poor posture, repetitive movements and lack of proper support can lead to a number of musculoskeletal injuries. It's no surprise that eighty percent of the U.S. population will experience low back pain at some point in their lives.

In many workplaces, an individual must adapt to their workstation. However, it can be more beneficial if the individual makes adjustments to their workstation so it fits their needs. For example, a person who is six feet tall should have a different sized and positioned chair than someone who is less than five feet tall. Now, think of how many hours per week one spends in their workspace — without necessarily being mindful of posture. The repeated strain put on the body from sitting in an improperly sized or positioned chair each day can gradually overstretch or tear a muscle, ligaments or capsule, causing what is known as a micro tear. This is where workplace ergonomics — the science of designing the workspace to fit the needs of the employee to maximize health and productivity — can play an important role in reducing the risk of pain.

As a physical therapist, I take into account how each of my patients becomes injured. I evaluate their posture, strength, endurance and conditioning and learn what their occupation entails. For example, if a patient spends a lot of time sitting behind a desk, I typically ask them to bring in a picture of their workstation so I can educate them on how it can be modified. Below are some of the tips I give to my patients to help them adapt to their workspaces and prevent injury:

• Posture, posture and posture: Ensure your chair has adequate back support and keep your back flush against the chair. Adjust the seat height so that your feet are flat on the ground and your knees are aligned with your hips at a 100 degree angle. In other words, your hips should be slightly higher than your knees.

• Support your wrists: If you're using a computer, make sure that you have gel support under your wrists. Resting your wrists on a hard surface, such as a desk, can put unnecessary stress on your wrists and lead to carpal tunnel syndrome — a condition that causes pain, numbness and tingling in the hands and arms. Be sure to keep your wrists straight with your elbows bent at right angles.

• Reversal of posture exercises: Make time each day for reversal of posture exercises. These exercises can be as simple as moving your head up and down and from side to side, standing while bending your back or squeezing your shoulder blades to prevent your chest muscles from tightening.

• Take frequent breaks: If you're sitting at a desk for a prolonged period of time, change your position often and get up every hour or so to walk around.

• Keep your head up: Whether you're texting, emailing or scrolling Instagram on your mobile phone, chances are your head is in the down position for extended periods of time. This can put significant stress on your neck. Be sure to keep your elbows close and bring your hands and phone closer to eye level.

Pain can make your workdays and free time seem unbearable. If left untreated, it can even limit your ability to work altogether, which could lead to psychological disorders such as anxiety and depression, in extreme cases. If you're experiencing continuous pain for more than three to four weeks after making these adjustments, you should reach out to your health care provider. Your provider will discuss next steps with you and perhaps recommend physical therapy to get you back to feeling like yourself again.

DuPage Medical Group has more than 175 physical and occupational therapists across 28 suburban Chicago locations. Our therapists are part of a multidisciplinary care team that works closely with each patient and their physicians to treat the whole patient — not just the injury.

• Deven Parekh PT, DPT, CMPT, is a Physical Therapist with Downers Grove-based DuPage Medical Group.