What is Ergonomics? Ergonomics in the Workplace

Are you working at a computer for long hours? More people, especially since the pandemic, are working from home at their desks. If you experience pain after working, you may need to make some adjustments. So, what is ergonomics?

Ergonomics in the workplace specifically aims to fit the job to the person – not the person to the job. No matter what industry you work in, typically ergonomics can help prevent musculoskeletal disorders and other problems. Making sure your workstation has a proper design can do more good than you can imagine!

In this article, we will go over some things you can do to improve the quality of your workstation. You’ll be feeling better in no time. Imagine finishing a day with no back, neck, or wrist pain! Hopefully, this will help you make some changes.

Posture Ergonomics in the Workplace

Head, Neck, and Torso – Make sure your upper body is in a straight line. That is, pay attention to slouching. You can adjust your chair to help you with this or just be more mindful. Either way, this will make a big difference.
Avoid Awkward Twisting – If your job requires movement or twisting, make sure you are doing it properly. Use your legs and hips rather than straining your back.
Perpendicular to Floor – Keeping your trunk perpendicular to the floor helps to maintain a straight posture. Ergonomics in the workplace is all about angles – leaning slightly forward can cause lower back pain. Leaning backward is better than forward because a chair should offer support, but try to stay straight as much as you can.
Shoulder and Upper Arms – These should be relaxed and aligned with the torso, about perpendicular to the floor. If they are stretched out or elevated in your workstation, you may have some problems with ergonomics in the workplace.
Upper Arms and Elbows – Avoid having your upper arms and elbows stretched away from the body. They should be placed close to the torso to avoid unnecessary tiring and injury.
Forearms, Wrists, and Hands – Keep these at about a 90-degree angle to your upper arm. They should also be in a straight line (not elevated or lowered).
Wrists and Hands – Avoid having a bend to the left or right at the wrist. Your wrists and hands should stay as straight as possible.
Thighs When Sitting – When seated, the thighs should be close to parallel to the floor, but slightly above the knee is okay. In addition, the lower legs should be perpendicular to the floor.
Feet Flat – Your feet should be flat on the floor or utilizing a footrest.

What is Ergonomics? Chair Design

Lower Back Support – A good chair will always have lower back support. Back pain is one of the biggest complaints in the workplace and can lead to serious musculoskeletal problems. Make sure your chair has a good design.
Proper Seat Size – The seat should be comfortable to the person using it. The seat width and depth should be “just right.” – Not too big or small.
Seat Cushioning – A seat should be cushioned properly for the user. Not too soft or too hard. An improper seat cushion could ultimately lead to lower back problems – as well as other issues.
Armrests – The armrests should support your lower arms at about a 90-degree angle. You shouldn’t have to move into awkward positions to get your arms comfortable, especially when working on a computer.
5-Point Base – Go with a chair that has a 5-point base. This offers the most support and the best flexibility in design.

Keyboard/Monitor Design – What is Ergonomics?

No Sharp Edges – Your hands and wrists shouldn’t be resting on any hard/sharp edges. This will put you at risk for carpal tunnel disorder, and in general, it just isn’t comfortable!
Stability – The keyboard and other devices in use should be stable. If there is movement when there shouldn’t be, this will make your hands and muscles work more than they have to.
Monitor Position – The monitor should be at eye level or slightly below (about 30-degrees downward). This will prevent strain in the neck and shoulders. In addition, the monitor should be positioned in front of you so you don’t have to turn your head to view it.
Screen Distance – Make sure you’re able to read the monitor without bending or moving towards the screen. This will vary for users, but you should be able to read the monitor without moving.
Glare and Blue Light – Watch out for glaring on the monitor as well as blue light. This can cause eye strain which will ultimately lead to headaches.

Desk/Workstation Design

Enough Room for Thighs – There should be room for your legs/thighs underneath the desk or workstation. If your legs feel cramped, consider using a different desk. In addition, make sure you have enough room to move in close to your keyboard if necessary.
Items Easily Reachable – Things used regularly should be within reach. This ensures that you aren’t stretching or pulling muscles when reaching for documents or other items.
Stability – Computers, documents, and other items should be positioned with stability. No one wants a computer falling on their head!
Wrist Pad – If using a wrist pad, keep your wrists and hands away from any sharp edges. Also be sure that it still allows you to maintain the straight lines mentioned above.

General Guidlines

Adjustability – Try to make your workstation as adjustable as possible. If something doesn’t feel right or causes pain, then you can always move it. Altering the position of your chair, armrests, or monitor location can make a world of difference.
Workstation Function – Maintain proper functioning of all items. When something isn’t working, it’s easy to make your body do more work than it has to. If your workstation is set up properly, it should do most of the work for you.
Take Breaks – Taking regular breaks ensures you aren’t staring at the screen for too long. You can take stretching breaks every couple of hours so that you rest your eyes and keep your muscles strong.

When asking “what is ergonomics?” remember to fit the job to the person, not the person to the job. Make sure the workstation or workplace is designed to minimize injury and enhance comfort while working. We hope this article will help you achieve this goal! Thanks for reading.