PREVENTION IS BETTER THAN CURE!

People said that prevention is better than cure. Well, it is true according to Dr. Sender Deutsch acting as a chiropractor, acupuncture practitioner, certified strength and conditioning specialist. With the approximately 30 to 40 percent of all the workplace absences in one of the company due to back pain and neck pain. Every employees need a resolution to reduce the ergonomics hazard which can help them to work healthy and happily.

For employers, the prevalence of back pain in the office is a significant barrier to productivity. Employees are at their most productive state when they are healthy, happy, and pain free. The good news is that back pain and workplace injuries can be prevented by exercising at home, in the office, and while on the road. By incorporating a combination of different exercises into the workday, improving workplace ergonomics, and through the implementation of scientifically based ergonomic products, back pain can be stopped in its tracks.

HOW TO PREVENT THE PAIN?

The first thing to do is fill our brain with the information that provided in the books, web and blog to make sure the prevention steps taken by employees is the right method. Then, after done we can do it without any doubt. As for that I will provided the information about how to reduce the workplace pain.

• Chair height: Adjust your chair's height to match standing knee height. When sitting in the chair, make sure your feet are flat on the floor and you are sitting to the back of the chair.
• Chair depth: When you sit at the back of your chair, two or three fingers should fit between the back of your legs and the front of your chair.
• Posture: By sitting in a slightly reclined position, you can help relieve tension in your lower back. Ensure the natural curve in your back is supported. Many chairs today don't come with the appropriate sitting structure for back health. By using a backrest support, the back support molds your spine into a more anatomically correct position, helping to enhance overall posture by supporting proper spinal alignment. Adjusting the armrests to achieve a relaxed arm position. It is recommended to use the armrests between typing sessions, rather than during.
• Take breaks: Take regular breaks throughout the workday to help prevent muscle stiffness and pain. This will boost circulation and you will actually feel less stressed. A one-minute break for performing a postural relief exercise is recommended every 30 minutes.
• Monitor height and distance: Ensure your monitor is right in front of you and your line of vision is approximately five to eight centimeters from the top of the screen. Position the monitor approximately one arm's length away. Try a document holder if you are referring to documents while typing regularly to avoid repeated neck movements and strain on your shoulders, neck, and back.

Additionally, stretches and short walks are the best way to prevent muscle and back injuries. Taking a couple of minutes every 30 minutes or so to stretch and rest the body will go a long way toward preventing those aches and pains at the end of a long day.

A great way to ensure employees and employers are equipped with the best preventative stretches and exercises is to post these exercises at every workstation to keep them top of mind. Additionally, taking employees through group stretching sessions once a month or so is a great way to ensure all employees know how to do the exercises properly.

By following this tips, I can ensure employer and employees can smile and enjoy their work. That's all about safety!

DONE BY: Muhammad Hazique Bin Muzafek

DOSHM 0410291

Class 13A