Ergonomics at Work: Enhancing Comfort and Reducing Injury Risk
In today’s modern workplace, many employees spend hours sitting at desks, working on computers, and engaging in repetitive tasks. While these work habits are often unavoidable, they can contribute to discomfort, pain, and long-term musculoskeletal disorders (MSDs). The solution? Ergonomics! Designing the workplace to fit the worker rather than forcing the worker to fit the workplace.
The ultimate goal of ergonomics is to increase comfort while decreasing the likelihood of injury, discomfort, and fatigue. By making simple yet effective adjustments to workspaces, employees can significantly reduce their risk of developing work-related injuries. This guide provides practical ergonomic recommendations to help individuals optimize their work environments for safety and efficiency.
The Risks of Poor Workplace Ergonomics
Workplace ergonomics is essential in preventing injuries and enhancing overall well-being. When a workplace is not properly fit to an individual, various health risks arise including:
Prolonged Static Postures: Holding the same position for extended periods leads to increased muscle strain and decreased circulation.
High-Frequency Movement: Repetitive motions without proper rest or posture changes can contribute to strain and injuries.
Forceful Exertions: Applying excessive force while typing, mousing, or lifting can lead to MSDs.
Awkward Postures: Poor posture, including slouched sitting or excessive wrist bending, increases stress on joints and muscles.
A combination of force, awkward posture, repetition, and prolonged duration significantly increases the risk of MSDs.
Maintaining a poor slouched posture can increase the risk of injury and musculoskeletal disorders.
Key Ergonomic Recommendations for Office Work
Seating and Posture Adjustments
Adjustable Chair:
Choose a chair with adjustable height, armrests, and lumbar support. The more adjustability, the better.
Lumbar Support:
Maintain a slight curve in the lower back to prevent slouching and back pain.
Seat Height:
Ensure feet are flat on the floor or on a footrest to avoid excess pressure on the thighs and knees.
Even Pressure Distribution:
Avoid chairs that create pressure points, as small concentrated pressure areas can lead to discomfort over time. A denser foam cushion provides better long-term support.
Best Seated Posture
This diagram depicts some of the best practices for position and posture while at your workstation.
To achieve an optimal seated posture, it's important to align your body in a way that promotes comfort and reduces strain. By positioning your limbs and torso in the right angles relative to the floor, you help support your joints, muscles, and spine for improved posture and long-term health.
Upper Arm – Perpendicular:
Your upper arm should be vertical to maintain proper alignment of your shoulder joint and reduce tension in the neck and shoulders.
Forearm – Parallel:
The forearms should be parallel to the ground, which reduces strain on the elbows, wrists, and shoulders, especially when typing or using a mouse.
Wrist – Parallel:
Keeping the wrists parallel to the ground minimizes strain on the wrist joints and helps avoid conditions like carpal tunnel syndrome.
Neck – Perpendicular:
Your neck should be in a neutral position, straight and perpendicular to the trunk. This avoids straining the cervical spine and the surrounding muscles, reducing neck and shoulder discomfort.
Trunk – Perpendicular:
The torso should be upright, with a straight back, so the spine is supported in its natural curvature. This helps distribute the body’s weight evenly and minimizes strain on the lower back.
Upper Leg – Parallel:
The upper leg should be parallel to the ground, ensuring that your hips are level at 90 degrees. This position helps maintain proper pelvic alignment and prevents tension in the lower back.
Lower Leg – Perpendicular:
The lower leg should form a 90-degree angle with the upper leg, ensuring the knees are at a comfortable height, ideally about hip level. This position helps maintain proper circulation and reduces pressure on the knees.
Workstation Setup
Desk Clearance:
Keep enough space under the desk to allow for leg movement and posture changes.
Forearm Position:
Keep forearms close to horizontal while typing, with minimal wrist extension, flexion, or deviation.
Keyboard & Mouse Placement:
Place input devices within easy to reach areas to avoid overreaching and awkward wrist positions.
Monitor Positioning:
Set the top third of the screen at eye level to reduce neck strain and allow natural eye movement.
Dual Monitor Setup:
If using two monitors, center the primary monitor directly in front of you. If usage is evenly split between both monitors, place them side by side with a minimal gap in the center.
Zone of Convenient Reach:
Keep frequently used items (keyboard, mouse, phone, documents) within arm’s reach to reduce excessive reaching and twisting.
Foot Support:
If feet do not touch the floor, use a footrest to prevent excessive pressure on the thighs and knees.
Improving Keying & Mousing Ergonomics
Keyboard Positioning:
Keep wrists neutral to prevent excessive bending. Split ergonomic keyboards help minimize ulnar deviation and reduce strain.
Mouse Placement:
Position the mouse close to the keyboard to avoid excessive shoulder abduction and external rotation.
Alternative Equipment:
Consider using a rollermouse or an ergonomic keyboard to redistribute workload and reduce strain.
Wrist Rests:
Use wrist rests only when pausing, not while actively typing or mousing, to prevent prolonged pressure on sensitive areas.
Switch Mousing Hands:
Alternating hands for mousing reduces strain on one side of the body. It may seem challenging at first, but mousing does not require fine motor control like writing does, making it easier to use with either hand without difficulty.
A rollermouse allows for either hand to control the cursor without the need for a ‘gripping’ hand position.
Standing Workstations
Standing desks have become increasingly popular, but they also require proper ergonomic adjustments. Standing all day is not ideal; alternating between sitting and standing is the best approach. Key considerations for standing workstations include:
Anti-Fatigue Mats:
These mats help reduce discomfort in the lower legs, feet, and back, although they do not directly reduce fatigue.
Footrests:
Provide a footrest to allow shifting weight between legs, reducing static postures and promoting circulation.
Frequent Posture Changes:
Avoid standing still for long periods. Small movements and weight shifts help reduce discomfort and strain.
Microbreaking
Taking a short microbreak to stand, stretch or engage in an physical activity can help negate the negative effects of prolonged sitting.
One of the biggest risks in the workplace is prolonged static posture, whether sitting or standing for too long without movement. Staying in the same position for extended periods can lead to muscle stiffness, reduced circulation, and increased strain on joints. Microbreaking allows for short, frequent breaks that encourage movement and posture changes. These brief activity bursts help reduce muscle fatigue, improve circulation, and prevent discomfort, ultimately enhancing both productivity and overall well-being.
Breaking up sedentary positions throughout the day is extremely beneficial. Short bouts of standing or physical activity can help reduce the negative biological effects of prolonged sitting. Interrupting sitting every 15–20 minutes with just 90 seconds of movement can significantly improve health and wellbeing.
Common Adjustments for Better Workplace Ergonomics
Implementing ergonomic changes does not require expensive equipment or drastic overhauls. Simple adjustments can significantly improve comfort and reduce the risk of injury. Some common ergonomic adjustments include:
Monitor Adjustments:
Raise or lower the screen to keep the most-used area at eye level.
Chair Adjustments:
Modify height and lumbar support for proper spine alignment.
Keying:
Redistribute workload to avoid ulnar deviation and pressure points by implementing an ergonomic keyboard and wrist rests.
Switching Mousing Hands:
Alternating hands while mousing helps distribute strain more evenly across the body.
Zone of Convenient Reach:
Regularly used items should be placed within arm’s reach, while less frequently used items can be positioned farther away.
Wireless Headsets:
Reduce strain on the neck and shoulders by using a headset instead of cradling a phone between the ear and shoulder.
Microbreaking:
Take small, frequent breaks to stretch and relax muscles, improving circulation and reducing fatigue.
Workplace ergonomics is not just about comfort, it plays a critical role in preventing injuries, enhancing productivity, and improving overall well-being. Whether working in a traditional office or using a standing desk, individuals should take proactive steps to optimize their workstations. By making ergonomic adjustments and incorporating small changes into daily habits, employees can significantly reduce pain, discomfort, and the risk of long-term injuries. You can start today by assessing your workstation and making necessary adjustments for a safer, more efficient work environment.
If you are currently experiencing symptoms from a workstation injury and are looking for relief, book an assessment today with one of our skilled Physiotherapists!
Ella Vrbanac
Student
Hi, my name is Ella! I am a third-year Kinesiology student at the University of Western Ontario with a deep passion for movement, rehabilitation, and recovery! Having been immersed in the world of physiotherapy from a young age, I have developed a strong appreciation for the role that movement plays in improving quality of life! I love learning and am always eager to expand my knowledge to better support those around me! I am excited to one day apply my skills and enthusiasm to help others on their journey toward better health and well-being! Outside of my studies, I enjoy staying active by spending time in the gym, going for runs, and connecting with friends and family!
