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    Reducing Risk of Musculoskeletal Disorders: Posture at Your Workstation

    Having correct posture reduces strain on soft tissues. When you're in a neutral position, your bone structure supports you. A neutral position is a comfortable working posture in which your joints are naturally aligned. It provides a stable base to move from. As a result, your movements carry more power. And your muscles and tendons don't need to work harder just to keep you upright. Working in a neutral position also reduces the localized stress and strain experienced by the muscles, tendons, and joints involved in that particular task. This in turn reduces your risk of developing a musculoskeletal disorder (MSD). To stay close to the neutral position, try the tips below.

    Man standing at work table with one foot elevated on a block.

    • Assume a relaxed, tension-free posture. Use the right tools and setup for the job.

    • Face your work. If you need to change direction, move your whole body instead of twisting.

    • Position yourself so you don't have to stretch or slouch to reach your materials. You should be able to move your forearms straight out from your body to work.

    • Put a foot up on a ledge or stool to take pressure off your back.

    • Keep frequently used items close to prevent twisting or turning often.

    • Grasp with your whole hand instead of with just your fingers. Don't exert a lot of force while working.

    • Clear away clutter between you and your work.

    • Wait for items on an assembly line to reach you. Don't stretch to meet them.

    • Use task lighting so you don't have to lean over to see your work.

    • Use a magnifying device to protect both your eyes and your posture if you work with small items.

    • Tilt the angle of your work, not your head and neck.

    • Keep your wrists as straight as possible. Don't twist your wrists too far to either side or too far up or down.

    • When seated, keep your feet flat on the floor or support them with a footrest.

    Online Medical Reviewer: Chris Southard RN
    Online Medical Reviewer: Marianne Fraser MSN RN
    Online Medical Reviewer: Vinita Wadhawan Researcher
    Date Last Reviewed: 5/1/2024
    © 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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    Southern New Mexico
    Surgery Center

    2301 Indian Wells Rd. Suite B
    Alamogordo, NM 88310
    www.snmsc.org

    Phone: 575.437.0890
    Fax: 575.437.0905
    Email: info@snmsc.org

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