What is workplace ergonomics? Workplace ergonomics is the science of designing work settings, work tasks, and tools around the employee’s needs to achieve maximum comfort, safety, and productivity. The primary purpose is to minimize the possibilities of injury and discomfort and improve all aspects of performance.
Why is ergonomics significant in the workplace? Ergonomics is important because it prevents work-related injuries, like musculoskeletal disorders (MSDs), and promotes employee health and well-being. A well-designed ergonomic workspace improves productivity, reduces fatigue, and increases job satisfaction.
What are the most common ergonomic issues at work? Some of the common ergonomic issues at work include the following:
Poor posture (slouching or hunching)
Inadequate chair or desk height
Repetitive strain injuries (RSIs) from frequent use of the keyboard or mouse
Poor postures, long periods of standing
Dimly lit rooms
How does bad ergonomics impact my health? Poor ergonomics leads to a plethora of health concerns, including
Back, neck, and shoulder pain
Repetitive strain injuries such as carpal tunnel syndrome
Headaches and eye strain from incorrect computer screen positioning
Poor circulation and muscular fatigue
Greater stress and mental fatigue due to discomfort
What are the core principles of ergonomics? The core principles of ergonomics involve designing an amiable relation between the worker, tasks, and the environment. Some of the main key principles of ergonomics are as follows:
Workstations can be customized to accommodate different requirements.
Body posture must remain neutral
Reduced repetition or repeated motion
Minimal amount of excessive force and unnatural movement
Including time breaks and variety in tasks
How to arrange an ergonomic workspace? Arrange an ergonomic workspace as follows:
Chair: Raise the chair height so your feet are flat on the floor and your knees are at or below your hips. Lumbar support should be providing support to your lower back.
Desk: Your desk should be positioned so that your elbows are at a 90-degree angle when typing.
Monitor: Place the monitor so the top of the screen is at or below eye level, and it is at an arm’s length.
Keyboard and Mouse: Keep your keyboard and mouse close to your body to avoid reaching. Keep your wrists straight while typing.
How can I improve my posture when sitting at my desk? To enhance posture:
Sit with your back straight and shoulders relaxed.
Keep your elbows close to your body, bent at a 90-degree angle.
Avoid slouching or leaning forward.
Place your feet flat on the floor or on a footrest if needed.
Ensure your screen is at eye level to prevent neck strain.
What are ergonomic chairs, and how do they help? Ergonomic chairs are specially designed to provide support for the lower back and encourage proper posture. Features include lumbar support, adjustable armrests, seat depth, height, and back tilt. These chairs help reduce the risk of back pain and improve comfort during long periods of sitting.
How often should I take breaks to avoid ergonomics-related issues? You should take a break every 20 to 30 minutes to stand up, stretch, or walk around. Even short breaks would enable you to restore your circulation, reduce muscle tension, and avoid repetitive strain injuries. A longer break (5 to 10 minutes) every hour also helps.
Some benefits of a standing desk are the alternation between sitting and standing, reducing the adverse effects of long hours of sitting on health. Among the benefits of using a standing desk include the following:
Improves posture
Reduces risk of back pain
Increases energy levels
Increases circulation and reduces the risk of cardiovascular diseases
Improves concentration and productivity
Can a computer mouse cause ergonomic problems? Yes, using a computer mouse for long periods of time, especially if it is not positioned well, can cause repetitive strain injuries (RSIs) in the wrist, forearm, or shoulder. To minimize the risk:
Use an ergonomic mouse that fits comfortably in your hand.
Position your mouse close to your keyboard to avoid reaching.
Adjust the height of your desk so your wrist remains neutral.
The term “tech neck” is neck pain and strain caused by long periods spent looking down at screens. How to prevent it is:
Your screen should be at your eye level.
Take breaks to stretch your neck and move often.
Don’t hold your phone or tablet in your lap for a long time.
How can I minimize eye strain from prolonged screen use? To minimize eye strain (often called “computer vision syndrome”):
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Adjust the brightness and contrast of your screen to match the surrounding lighting.
Use blue light filters or screen protectors to reduce glare.
Position your screen to minimize glare from windows or overhead lights.
Some of the exercises for relieving office-related muscle tension include the following: Relieve muscle tension by:
Neck stretches: Gently turn your neck to the sides, then forwards and backwards.
Shoulder rolls: Roll your shoulder forwards and backward to ease out the tension.
Wrist stretches: Stretch your wrists by holding your arm out with your arm straight and pulling your fingers towards your body.
Seated spinal twists: Sit, twist your torso to the left and right, and let go of the back tension.
Hip stretches: Stand up and stretch your hip flexors by lunging or bending your knee.
How does ergonomic design impact productivity? Ergonomic designs help employees work more comfortably and efficiently. By reducing discomfort and fatigue, employees can focus better, perform tasks faster, and experience less downtime due to pain or discomfort. A well-designed ergonomic workspace also reduces the likelihood of injury, leading to fewer sick days and higher overall productivity.
The lighting serves a role in ergonomic health; proper lighting eliminates eye strain and headaches. There should be, ideally, sufficient ambient lighting such that it neither too dimly lit nor extremely bright. One should also be able to include task lighting by focusing on any reading or writing. Minimize glare on your computer screen by getting your desk at a distance away from direct lights.
Can long-term health be caused by bad ergonomics? Yes, some chronic conditions develop from poor ergonomics include:
Carpal tunnel syndrome
Tendinitis
Chronic back pain
Neck and shoulder pain Over time, these conditions can become debilitating, leading to long-term discomfort, reduced mobility, and, in severe cases, the need for surgery.
How do I make ergonomic adjustments in a shared workspace? In a shared workspace, focus on creating a setup that works for you:
Use a laptop stand to raise your screen to eye level.
Portable keyboards and mice can be used to create a more ergonomic typing position.
Request an adjustable chair that offers proper lumbar support.
Take frequent breaks to change posture and stretch.
Are there specific ergonomics considerations for remote workers? Yes, remote workers should apply the same ergonomic principles as office workers. Key considerations include:
Creating a designated workspace with proper chair and desk height.
Using ergonomic equipment, like an external mouse and keyboard.
Adjusting brightness and position to minimize glare.
Breaks should be taken to get up and walk around and prevent sitting for an extended period of time.
How do I know if my setup is ergonomic? You have an ergonomic setup if the following applies to you:
You are comfortable without feeling pain when working.
Good posture is attained with relaxed shoulders, straight back, and a neutral wrist angle.
You work for a considerable amount of time without experiencing eyestrain, feeling fatigued, or muscular pain.
If discomfort persists, reassess your workspace setup or consult an ergonomics professional.
Conclusion:
Proper workplace ergonomics can greatly improve your health, comfort, and productivity. Making thoughtful adjustments to your workstation, posture, and habits can prevent injury, reduce fatigue, and create a more efficient and enjoyable work environment. Regular breaks, ergonomic furniture, and good habits like stretching are key to maintaining long-term health while working.
