Sign out
Have you ever binge-watched your favorite TV show only to find your body is stiff and needs a break from all that relaxing you just did? Or how about when your group chat gets lively and you’re texting up a storm to later realize your neck is stiff and your thumbs are strained?
Your musculoskeletal system is what lets you stand up straight, walk, wave to someone, and sit on your couch for a TV show marathon. It’s also why you can text, swipe, and scroll on your mobile device. If that system runs into a condition, it can really affect your ability to do day-to-day tasks. That’s where ergonomics comes in — paying attention to how you sit and move to prevent strain and injury.
What is musculoskeletal health?
Your musculoskeletal system is made up of your muscles, bones, and joints. If they’re in poor shape, that can lead to discomfort, pain, and conditions like arthritis, tendonitis, and strain injuries from overuse. About 1.7 billion people around the world have musculoskeletal conditions. It’s also one of the top causes for disability worldwide.* Poor posture, repetitive motions, and weak support during daily routines are the main reasons.
Good posture vs. bad posture
Good posture keeps you from putting strain on your body. It helps prevent muscle fatigue, back pain, and injuries. So how you stand, sit, and move your body can be a big contributor to wear and tear on your joints.
When you’re standing — like while washing the dishes — keep your feet shoulder width apart and your weight balanced. You also want your shoulders back and your head level. Don’t slouch or lean on one leg. When you slouch, your shoulders round and your head juts forward. This puts more strain on your upper and lower back.
If you’re sitting — like on the couch watching TV — keep your feet flat on the floor and knees at a right angle. Make sure your lower back has support and your shoulders are relaxed. Try not to let your back slump or your legs cross. Just like when standing, you don’t want your shoulders hunched or your head pushed forward.
Everyday ergonomics
Here are some tips to reduce strain while doing everyday tasks:
- Lifting — Use your legs, not your back, to lift heavy objects. Keep the load close to your body and avoid twisting.
- Sleeping — Use a mattress and pillow that give good support. Side sleepers should place a pillow between their knees to keep their back straight.
- Driving — Adjust your car seat so your back has support and your knees are level with your hips. Take breaks to stretch on long drives.
- Housework — Switch tasks to avoid repeat movements. Use tools with long handles to reduce bending.
Exercises for good posture
Regular exercise strengthens muscles, helps with flexibility, and supports joint health. “Start slow, gradually increasing the frequency and intensity,” says Justin Hamilton, DPT, supervisor of the Department of Physical Therapy at the Kaiser Permanente Woodland Hills Medical Center in Southern California.
With that in mind, try adding these exercises to your routine:
- Stretching — Stretches improve flexibility and reduce muscle tension. If you’ve been sitting for a while, just changing positions will help reduce stiffness in your joints and muscles. Hamstring and shoulder stretches are a good place to start. Hold each stretch for 15 to 30 seconds. “You should just feel a gentle stretch and make sure it’s pain free,” says Dr. Hamilton.
- Strength training — Making your muscles stronger supports joints and improves posture. Do planks and ab crunches to strengthen your core muscles and support the spine. Squats and lunges will strengthen your legs and lower back.
- Aerobic exercise — Try walking to the end of the block and back before diving into something like swimming or cycling. “Lots of injuries occur from overdoing it. Warm up first and get used to short walks before leveling up the exercise,” says Dr. Hamilton.
On top of this, Dr. Hamilton recommends staying hydrated, keeping a healthy weight, and eating a balanced diet with lean proteins. For more short exercise videos, visit our Center for Healthy Living.
Posture correcting devices
Fixing your posture takes time and effort. Sometimes you want extra help to speed up the process. Several devices can help:
- Ergonomic chairs — Designed to support the natural curve of the spine, these chairs reduce strain on the back and shoulders.
- Posture braces — These devices gently pull your shoulders back and support an upright posture.
- Standing desks — These desks adjust to let you switch between sitting and standing, so you’re not sitting for long stretches.
- Footrests — These help your legs and feet stay in good positions, keeping strain off your lower back.
Maintaining musculoskeletal health through everyday ergonomics and good posture can help you prevent discomfort and injury. Small changes in how you move and engage with your environment can make a big difference in your overall well-being. So next time, binge-watching your favorite show will be more relaxing and texting with your friends won’t leave you in pain. Learn more by visiting our musculoskeletal health resource center.