The document emphasizes the importance of spinal health and ergonomics in achieving success in work environments, particularly for those in desk jobs. It outlines the risks associated with poor posture and long hours of computer use, suggesting ways to mitigate these through the right equipment, posture, environment, and maintenance. Additionally, it highlights the benefits for both organizations and employees, including improved productivity, health, and lower costs.

1. www.reliva.in
Success in your Spine
Posture & Ergonomics
Dr. Swapnaja Joshi(PT)
7th July 2016

2. Introduction
• Success requires
– Long work hours / sedentary & sitting
– Travel & Commute
– Communication/ verbal & non verbal
• Healthier people are more successful
Good Spinal Health is a critical component of success
Your spine takes the stress

3. Risks in our work environment
• Desk jobs with long hours of computer use lead to increased
postural stress causing:
– Low back pain
– Neck pain
– RSI/ CTS
– Body ache
Sciatica
Spondylosis
Nerve pain
Tendonitis
Over long term

4. Mitigating MSK Risks
• Ergonomics help us mitigate and minimize these risks
• Organization & Employees need to work together to achieve
this
Employees
Right use of the equipment
Maintain the MOST IMPORTANT
EQUIPMENT – your body!
Organization
Provide right equipment
Provide right environment

5. Importance / Benefits
• For organizations
– Improves productivity
– Reduces absenteeism
– Improves morale
– Improves quality
– Better safety culture
– Employee engagement
– Lower health costs/ reduced
insurance premiums
• For employees
– Better health
– Improved attention and
cognitive abilities
– Better perception & image
– Better success
– Lower health costs
Effective & Efficient Business Successful career & life

6. Mitigating the Risks
• Following four can minimize the above risks
– Right Equipment
– Right Environment
– Right Use/ Posture
– Right Maintenance

7. A. Right Equipment
• Chair - height adjustable with back support
• Table - neither too high nor too low
• Computer - adjust the height of the screen to the eye level
• Smart Phone - use smartly
• Lighting - reduces stress on eyes & subsequent wrong postural
adaptations due to ineffective lighting

8. B. Right Use/Posture
• How to use computers

9. B. Right Use/ Posture
• Text reading on smart phone

11. C. Right Environment
• Promote physical activity in office
• Workout at work program
• Health check/ camps & awareness programs
• Recreational activities in the form of certain sports
• Adventure/treks on one of the weekends

12. D. Right maintenance
Activities and behavior patterns which help our bodies to recover
• Promote circulation
• Relieves muscle tension
• Break the constant posture
• Be active, take short walks
Copy of deskercises can be downloaded from
www.reliva.in/knowledge_center

13. 4 ReLiva Tips for great office health
• Increase resolution & font
size
– Monitor and Phone Screen
• Check position of
– Chair
– Monitor
– Mouse
• Take stretch break every 30
minutes
• Drink water
• Don’t ignore MSK problems
• Visit a doctor
• Develop an exercise
regimen & follow regularly
• Build an ideal posture
• Healthy Diet
Immediate Long term

14. Don’t ignore MSK problems
• If you are very busy and short of time…
– ReLiva offers online consultation and prescription
• Email us at online@reliva.in
• Have a Online consultation with our therapist
• Receive your prescription. Follow it and recover quickly
Email us at online@reliva.in

15. Office Exercises
Instead of Coffee/ Chai and Biscuits
Try some exercises instead..

16. Exercises

17. Exercises

18. Sitting Exercises

19. Sitting Exercises

20. Standing Exercises

21. Standing Exercises

22. Thank you
ReLiva offers a 10% discount to TCS employees &
their family (till July 31st, 2016)

23. Questions?
For appointments
Email: contact@reliva.in
Call 9920991584
● Thane ● Vashi ● Nerul ● Kharghar ● Kalamboli
ReLiva Thane: Mayur CHS, Ram Maruti Road, Naupada, Thane (W)
www.reliva.in