What is Ergonomics?

Ergonomics is the science of designing and arranging things people use so that the people and things interact most efficiently and safely. In the workplace, ergonomics focuses on fitting the job to the worker, rather than forcing the worker to fit the job.

Why Workplace Ergonomics Matters

Poor ergonomics can lead to:

  • Musculoskeletal disorders
  • Repetitive strain injuries
  • Back and neck pain
  • Eye strain
  • Fatigue and decreased productivity

Good ergonomics can:

  • Reduce injury risk
  • Improve comfort
  • Increase productivity
  • Enhance overall wellbeing
  • Prevent long-term health problems

Setting Up Your Desk

Monitor Position

  • Height: Top of screen at or slightly below eye level
  • Distance: About an arm’s length away (20-26 inches)
  • Angle: Slightly tilted back (10-20 degrees)
  • Brightness: Adjust to comfortable level, reduce glare

Keyboard and Mouse

  • Keyboard Height: Elbows at 90-110 degrees, wrists straight
  • Mouse Position: Close to keyboard, same height
  • Wrist Support: Use a wrist rest if helpful, but don’t rest wrists while typing
  • Keyboard Tilt: Slight negative tilt (front higher than back)

Chair Setup

  • Seat Height: Feet flat on floor, knees at 90 degrees
  • Back Support: Lumbar support at curve of lower back
  • Armrests: Adjust so shoulders are relaxed, elbows at 90 degrees
  • Seat Depth: 2-4 inches between back of knees and seat edge

Desk Height

  • Standard Desk: 28-30 inches high
  • Adjustable Desk: Set so forearms are parallel to floor when typing
  • Standing Desk: Monitor at eye level, keyboard at elbow height

Proper Posture

Sitting Posture

  • Sit back in your chair with back supported
  • Keep feet flat on floor or on a footrest
  • Shoulders relaxed, not hunched
  • Head balanced over shoulders
  • Elbows close to body, at 90-110 degrees

Standing Posture

  • Stand with weight evenly distributed
  • Keep shoulders back and relaxed
  • Head balanced over shoulders
  • Slight bend in knees
  • Wear supportive shoes

Taking Breaks

Micro-Breaks

Take short breaks every 30-60 minutes:

  • Look away from screen for 20 seconds
  • Stand up and stretch
  • Walk around briefly
  • Change position

Regular Breaks

Every 2 hours:

  • Take a 5-10 minute break
  • Walk around
  • Stretch major muscle groups
  • Rest your eyes

Eye Care

Follow the 20-20-20 rule:

  • Every 20 minutes
  • Look at something 20 feet away
  • For 20 seconds

Exercises and Stretches

Neck Stretches

  • Gentle neck rolls
  • Chin tucks
  • Side neck stretches
  • Shoulder shrugs

Upper Body

  • Shoulder blade squeezes
  • Chest stretches
  • Wrist and forearm stretches
  • Upper back extensions

Lower Body

  • Hip flexor stretches
  • Hamstring stretches
  • Calf stretches
  • Ankle circles

Common Problems and Solutions

Back Pain

  • Ensure proper lumbar support
  • Adjust chair height
  • Use a footrest if needed
  • Take regular breaks to stand
  • Strengthen core muscles

Neck Pain

  • Adjust monitor height
  • Use a document holder
  • Avoid cradling phone
  • Practice good posture
  • Stretch regularly

Wrist Pain

  • Keep wrists straight while typing
  • Use ergonomic keyboard if needed
  • Take breaks from repetitive tasks
  • Stretch wrists and forearms
  • Consider voice input for long typing sessions

Eye Strain

  • Adjust screen brightness
  • Reduce glare
  • Use proper lighting
  • Follow 20-20-20 rule
  • Consider computer glasses

Equipment Considerations

Ergonomic Keyboards

  • Split keyboards
  • Curved keyboards
  • Adjustable tilt
  • Reduced key force

Ergonomic Mice

  • Vertical mice
  • Trackballs
  • Larger mice for bigger hands
  • Adjustable sensitivity

Monitor Accessories

  • Monitor arms for adjustability
  • Anti-glare screens
  • Proper lighting
  • Document holders

Chair Features

  • Adjustable height
  • Lumbar support
  • Adjustable armrests
  • Swivel and casters
  • Breathable material

Home Office Considerations

Many of the same principles apply:

  • Dedicated workspace if possible
  • Proper lighting
  • Adequate space
  • Separation from living areas
  • Regular breaks and movement

Creating Healthy Habits

Start Your Day Right

  • Set up your workspace before starting
  • Adjust everything to your body
  • Take a moment to check your posture

Throughout the Day

  • Set reminders for breaks
  • Change positions regularly
  • Stay hydrated
  • Move around

End of Day

  • Tidy your workspace
  • Do some stretches
  • Reflect on what felt good or uncomfortable
  • Adjust setup for next day if needed

When to Seek Help

Consult a healthcare professional if you experience:

  • Persistent pain that doesn’t improve
  • Numbness or tingling
  • Loss of strength
  • Pain that interferes with sleep
  • Symptoms that worsen over time

Conclusion

Good workplace ergonomics is an investment in your long-term health and productivity. By setting up your workspace properly, maintaining good posture, taking regular breaks, and addressing problems early, you can prevent discomfort and injury while improving your work experience. Small adjustments can make a big difference in how you feel at the end of the day.