How can MSDs be prevented in the office?

What are MSDs?

What are MSDs? The musculoskeletal disorders or MSDs account for 85% of occupational illnesses. So we're all affected! They manifest themselves as pain and discomfort in movement. The most common are shoulder tendonitis, epicondylitis (elbow), carpal tunnel syndrome (wrist) and lumbago (back pain). They can be caused in a number of ways: poorly adapted workstation, bad posture or posture that is too static, lifting or moving heavy loads, vibrations, cold, etc. In addition, certain factors such as gender, age or state of health (diabetes, rheumatism, etc.) can increase the risks.

MSD triggers :

There are many factors that can cause MSDs:

Screen work

People with sight problems who work for long periods at a computer screen may have to adopt an awkward posture, which can lead to neck pain.

Screen work can also lead to severe visual fatigue, which in turn can encourage the onset of various visual pathologies.

Its symptoms include a feeling of heaviness in the eyeballs, redness, tingling, glare, temporary myopia, dry eyes, headaches, etc.

Bad posture

Holding a static position for long periods of time can lead to muscle fatigue. At work, we are generally forced to sit for long hours, but this posture is not natural for Homo-Sapiens and we are directly exposed to the risk of developing MSDs (Musculoskeletal Disorders). Poor sitting posture over time can have serious consequences that have a direct impact on both our physical and mental health. 

A poorly designed workstation

Adjusting your workstation is essential. A screen that is too high or too low, documents placed between the keyboard and the employee, constant pressure on the wrists while typing... can all lead to neck or wrist pain, for example.

Stress

Stress is considered to be a co-factor in the development of MSDs. To cope with the situation, the nervous system releases molecules (adrenaline and cortisol) into the body that can cause muscle contractures. Combined with inappropriate and/or repetitive postures, stress increases the risk of MSDs.

Ergonomic solutions to remedy the situation:

The TMS are common in the office, but there are very simple ways of dealing with them. Starting with a good sitting position.

Here are a few good practices to apply:

Adapting your workstation :

• Adjust the brightness of the screen and adapt the characters to suit your visual abilities,
• Give priority to natural light and air the room,
• Keyboard, flat, 10-15 cm from the edge of the desk,
• Opt for ergonomic office furniture,
• Decorate your office space to your taste.

Adopting the right posture:

• Back straight or slightly backwards,
• Thighs horizontal, feet flat on the floor,
• Arms and forearms at right angles,
• Floating wrists when typing or using the mouse.

Organising your time better :

• Take visual breaks,
• Taking breaks and stretch,
• Don't skip lunch.

These few small changes will change your life, so take charge of your health!