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Embrace a Year of Comfort

Before diving into this article, take a moment to observe your workplace surroundings. How are you seated currently? Have you taken on a shrimp-like posture? Do you have inadequate lighting and find yourself leaning closely to your computer monitor?

Whether in an office location or at home, your habits and environment can cause pain and discomfort over time. The solution? Ergonomics and good musculoskeletal health.

“People tend to assume that pain and discomfort are corporate rites of passage, but that’s not the case,” Cameron Freeland said, a principal engineer on the Northrop Grumman Corporate Environmental Health and Safety (EHS) team. “Ergonomics is about fitting the job to the worker to reduce the risk of potential pain or discomfort.”

While some ergonomic issues require intensive care, many can be resolved with simple, cost-effective solutions including adjusting posture or using the right equipment. One of the most common ergonomic conditions is “tech neck.” It occurs when we spend a prolonged period of time glancing down at a screen in a 45-degree angle. With the average adult head weighing 10-12 pounds, your neck muscles could be lifting the equivalent of a nearly 50-pound bag of potatoes in a single glance – potentially causing damage to your body.

If you’re experiencing pain in your neck, back or joints, here are some ways to reduce symptoms and prevent musculoskeletal strain:

1. Assume a relaxed, tension-free posture. If possible, your elbows, knees and hips should be positioned at a 90-degree angle with your feet flat on the floor or supported by a footrest. Your computer monitor should be at eye-level and positioned at least 25 inches from your face.
2. Incorporate stretching into your daily routine. Flexibility training can boost your mood, release muscle tension, reduce fatigue and more. Participate in a 10-minute, Mondays in Motion stretch break available weekly at noon and 3 p.m. ET. Read this article to see what employees are saying about this benefit. Not able to make a session? Recordings are available here. You can also start any day with this guided stretch video or complete these stretches at your desk.
3. Request an ergonomic evaluation. An EHS professional can observe and perform an ergonomic evaluation of your workstation(s) to assess whether you’re working optimally and provide solutions to reduce physical discomfort and/or risk of injury.
4. Secure ergonomic equipment if needed. If working at an on-site location, you may be able to ask your manager to request ergonomic equipment. Approvals are provided on a case-by-case basis and at your manager’s discretion. Additionally, if you require a workplace accommodation due to a disability or qualifying medical condition, you can submit a Workplace Accommodations request.
5. Explore physical therapy. Sword Health, in conjunction with LiveHealth Online, offers virtual physical therapy for back, joint and muscle pain. The program is free to Northrop Grumman employees, spouses, and dependents 18 and older who are enrolled in the Anthem medical plan.
6. Learn about ergonomics. January is Ergonomics Month at Northrop Grumman! Explore information and resources available to assist in preventing musculoskeletal injuries including webinars about Office Ergonomics on Jan. 17 at 1 p.m. ET and Manufacturing Ergonomics on Jan. 25 at 3 p.m. ET. You can also visit the enterprise ergonomics SharePoint page or explore our learning platforms, My Learning Experience and Learning Exchange (LX). Type “ergonomics” into the search bar to find lessons such as Ergonomics 101 and Workplace Ergonomics.

Keep in mind, it’s important to consult with your doctor or an ergonomics professional prior to making any adjustments to optimize your workspace. You’ll also need to reevaluate your symptoms about two weeks after implementation to identify if your pain or discomfort has improved or worsened. If you have questions about ergonomics or injury prevention in the workplace, reach out to your local EHS representative.

Written by: Sherry Eberling