Ergonomics involves the study and engineering of improving work tools/products to help employees and improve the physical demands of their jobs.
How does sciatica fit into this?
People that have to sit or stand for long periods in their jobs can develop back/hip conditions that can lead to:
- Foot pain
And this can make working painfully difficult if not impossible contributing to lost workdays.
Check out these tips and apply ergonomic principles to everyday activities like:
- Using a sit-to-stand up desk
- Adjust sitting posture
- Adjusting standing posture
- Proper movement
These tips can help get you through the workday and the workweek with less pain.
Have a Seat
Sitting for long periods is not good for the spine or sciatic pain.
- Try to stand up every 20 minutes and walk around the workspace.
- Choose a well-designed ergonomic chair.
- Add low back support with a lumbar pillow or even a rolled-up towel at the base of the chair.
Added tips to reduce sciatica while sitting:
- Do not cross your legs
- Keep feet flat on the floor
- Keep hips and knees bent at a 45-degree angle
If the chair has wheels, roll around and make it an exercise, instead of twisting/turning the body in an awkward position that can exacerbate the pain. Use the chair to move as a single unit.
Changing up posture is a wise way to exercise the spine on the job.
Mix it up when it comes to sitting and standing.
Sitting all day is connected to a variety of health problems that go beyond back pain. These include:
- Type 2 diabetes
There are great benefits when you can sit and stand at work. This can help the work routine immensely.
- Standing lowers the risk of type 2 diabetes: Studies have shown people that sit for long periods at work had higher levels of fasting blood sugar.
- Standing lowers the risk of cardiovascular problems: Research has linked people who spend even just two hours a day sitting have an increased risk for cardiovascular health problems by one-hundred percent.
- Standing helps burn extra calories: A study found regular use of sit-stand desks at work can help burn calories and prevent weight gain when combined with proper diet and exercise.
An easy way is to use a sit-stand desk or sit-to-stand desk.
A sit-stand desk allows adjusting desk height to work seamlessly from sitting to standing.
Before purchasing this type of equipment, research the different styles and types to find the right model for you.
Although standing is important, don’t stand in one place or position for an extended time. Move around and stretch out.
If the job requires standing, rest one foot on a box or stool. and alternate every 10 to 15 minutes.
When standing with sciatica:
Take care when getting up from sitting to a standing position.
- When getting up try not to bend at the waist, as this can stretch and aggravate the nerve.
- Slide to the front of the seat and stand up by straightening the legs.
Keep Work Within Arms Reach
Keep your work close to avoid bending forward, as this also aggravates the nerve.
Keep your shoulders relaxed, and rest the elbows and arms on the desk or chair arms.
Create a sciatica-friendly workstation.
- Position the monitor at eye level
- Keep the keyboard and mouse close
- Avoid reaching too far
- Choose a proper ergonomic chair
- Avoid leaning or slumping forward
Don’t move or lift objects that require great muscular force, like pushing a sofa or picking up a table.
It can be challenging, so carry an equal amount of weight to keep the body balanced.
Anything you don’t need, leave at home. You don’t need the extra weight.
Sleeping On The Proper Mattress Matters
After a long day, get off your feet and rest.
However, if the mattress you sleep on does not support your spine, then sciatica can become a permanent condition.
A soft and lumpy mattress does not properly support the spine, which leads to muscle fatigue and restless sleep.
If these measures:
- Over-the-counter medications
Don’t help reduce the back and leg pain, definitely call a doctor or chiropractor.
They can determine what is causing sciatica and will create a custom treatment plan to get you working at your best in the shortest amount of time possible.
El Paso, TX Sciatica Pain Rehabilitation And Chiropractic Care
Sandra Rubio discusses how Dr. Alex Jimenez and his staff can help relieve your sciatica symptoms. Chiropractic care can improve pain and discomfort as well as reduce irritation and inflammation caused by sciatica. In addition, a chiropractor like Dr. Jimenez can also provide nutritional and fitness advice for sciatic nerve pain. Other treatment methods, like deep-tissue massage, can help relieve sciatica symptoms. Dr. Jimenez is the homeopathic, non-surgical choice for sciatic nerve pain and its associated symptoms.
You may be suffering from sciatica if you have ever experienced a shooting, nerve-like pain down one of your legs. The sciatic nerve can be impacted by a number of different things, including injury and degenerative diseases, that can lead to sciatica. Fortunately, chiropractic can be extremely effective for the treatment of sciatica.
A car accident can easily damage the spine and soft tissues. An auto accident may cause a misalignment of the spine, a herniated disc, or other injuries that cause symptoms of sciatica.
Many sufferers of sciatica do not realize that their workplace activities – including repetitive motions and sitting in one position for long periods of time – can lead to sciatica.