Think ergonomic - scientific strategies for a pain-free workday
Dr. Saurabh Dang
Medical Director, Hudson Pain and Spine
Think ergonomic - scientific strategies for a pain-free workday
Hippocrates: the father of ergonomics?
Its principles certainly date back to the ancient Greeks, and it was him that in the 5th century B.C. famously laid the foundation for what we today call ergonomics.
Back then, Hippocrates was focused on the surgeon’s workspace. How the space was designed. Where tools were placed. Maximizing safety and efficiency.
Today, we use ergonomics to help us prevent musculoskeletal disorders and improve productivity. We think of ergonomics, primarily, in terms of desk jobs.
If you work an office job - and especially if you have a daily commute - and you’ve had enough of the pain and discomfort it causes you, it may be helpful to channel your inner Hippocrates.
Dr. Saurabh Dang may not be Hippocrates. But Dr. Dang is a double board-certified pain management specialist who frequently treats daily commuters at Hudson Paine and Spine. Before you visit him, first try these tips.
How to apply ergonomics to your commute
What would Hippocrates think of the seating options aboard today’s NJ Transit vehicles?
He probably wouldn’t be impressed. And that’s part of what makes the daily commute such a painful experience. It’s not just the sheer amount of time we spend on the road each morning and evening - it’s the quality (or lack thereof) of the sitting we’re doing in that time.
The seats on NJ Transit buses and trains (and our cars for that matter) are, frankly, an abomination, ergonomically speaking.
Concave bases, hard plastic surfaces, cramped legroom. These are not designed for the modern human. So what can we do to counteract all that bad sitting?
Take breaks
The best thing to do in the face of a bad chair? Don’t use it! Stand up and shake out your limbs every so often (if it’s not realistic to stand the whole ride). Frequent micromovements interrupt your static posture and are proven to effectively improve circulation and activate muscles. A little movement goes a long way toward preventing stiffness and metabolic slowdowns.
Mind your posture
When you are sitting, prioritize proper positioning. Focus on keeping your back straight, but relaxed, with a neutral spine. You won’t be able to see what it looks like, but our natural spine shape is a double-curved ‘S’ - not the slouched ‘C’ curve we often fall into. Bend your knees at 90 degrees and plant your feet flat on the floor. If this doesn’t occur easily…
MacGyver it
If the seat doesn’t fit… fit the seat to you! Using small household items that fit in your bag, you can make even an NJ Transit seat work. Roll up a small towel and rest it between your back and the seat back for added lumbar support. Dangling feet? Put a book on the floor as your own portable footrest. Bring a neck pillow - you know, those U-shaped travel staples - to fight against neck strain. A little embarrassing? Maybe. But better than a lifetime of chronic pain.
How to apply ergonomics to your workspace
If your 38-minute commute to work is doing harm to your body, then what about your 8-hour workday? Unfortunately, desk jobs that keep us sitting still for much of our day are not doing us any favors either.
And modern workspaces are often doing more harm than good. Sitting at a desk from 9 to 5 probably isn’t how Hippocrates drew it up. But he would have some solutions.
What would they be?
Pick the right chair
The vehicle for all that sitting at work is, of course, your chair. It’s where you spend most of your time. So choose carefully. Your chair should support your body’s natural posture. Modern ergonomic chairs offer differing options in seat height, lumbar support, head support, armrest adjustments, and foot rests. Other features to consider include breathable materials and base and casters. Choose wisely.
Set up your screen
Where you position your computer monitor can make all the difference. Not too far, not too close. Not too high, not too low. A small mistake here can promote neck and shoulder straining through your workday. The monitor should sit roughly an arm’s length away from your face. The center of the screen should be at eye height. And it should be positioned in the middle of your desk. All so your neck can remain neutral as you look at the screen.
Walk around
As mentioned in the previous section, even the best sitting setup is still sitting! Giving your body the chance to move can pay dividends in the long run. Set a timer, hold stand-up meetings, or take a walk outside. Any way you can break up the monotony of the eight-hour sitfest is good. When you absolutely can’t get up, small micromovements at your desk can still help keep the muscles from going dormant.
When to see a specialist
Chronic pain is not normal. You shouldn’t have to live with it and you shouldn’t have to bend your life around it. Rather than silently tolerating your pain for months or years, visit Dr. Dang to identify and treat your condition once and for all.
The good news? Most chronic pain can be treated without surgery. Dr. Dang and his team use advanced, minimally invasive treatment strategies based on a deep understanding of commute-related pain and backed by scientific evidence.
Related resources
About Dr. Saurabh Dang, MD, MBA
Dr. Saurabh Dang is a double board-certified interventional pain management specialist serving Central and Northern New Jersey. He combines clinical expertise with a patient-centered approach to help patients find lasting relief from chronic pain conditions.
Read Full Bio →Seeking Treatment for Back Pain?
Dr. Dang and the team at Hudson Pain and Spine offer specialized care and advanced interventional treatments.
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Schedule your consultation with Dr. Saurabh Dang at our Englewood office.
Serving patients across Central and Northern New Jersey — Bergen, Passaic, and Middlesex counties.