Ergonomics is the studying of how efficient people are in their work environment. Improper ergonomics, such as bad posture or poor lifting techniques, can result in the development of long-term health issues including back pain, carpal tunnel syndrome, tendonitis, rotator cuff injuries (affects the shoulder), epicondylitis (affects the elbow), trigger finger, neck pain and vision problems. Improving ergonomics by fitting a job to a person can help to lessen muscle fatigue and reduce the occurrence rate and severity of work-related injuries.

Training and Practice

All employees have the right to a safe workplace. It is important to understand the ergonomic process of your job and to be able to identify potential hazards in your work environment. You can become involved in the ergonomic process by discussing ergonomic related concerns with management, as well as make suggestions and brainstorm solutions for reducing exposure to risk factors. If you suspect that you are developing an injury caused by workplace conditions, report it to management as soon as possible. Early reporting can accelerate the job assessment and improvement of conditions. It can also help prevent or reduce the progression of symptoms and serious injuries.

Posture

Sitting Posture

• Straight upper back with relaxed shoulders at your side
• Chair supports curve of lower back
• Hips are back against the chair
  • Hips should be at 90 degrees of flexion
• Top of computer screen is at eye level or slightly below
  • Screen should be 20-28 inches away from your eyes
• 90 degrees of elbow flexion (or slightly more)
  • Keep elbows close to your sides
• Keep your wrists straight and at with your hands, wrists and forearm parallel to the floor 90-110 degrees of knee flexion.
• Feet flat on the ground

Standing Desk Posture

• The head, neck and torso should all be in line
• Computer screen should be at a 20-degree upward tilt
  • Screen should be higher than the keyboard to avoid straining to neck
• Table height should be at (or slightly below) elbow height
• Knees should be slightly bent
• Weight should be shifted from each leg occasionally
• Avoid overstraining the knees, ankles, lower back, hips and spine by changing between sitting and standing frequently during the day
• Do not wear high heels
• Ideally, you should have a cushion underneath your feet and have your shoes off

Proper Technique and Safety

If your job involves a great amount of physical labor and heavy lifting, it is important to use proper body mechanics and lifting techniques in order to greatly reduce your chances of sustaining an acute or chronic work-related injury. Always be aware of your physical limits, know when to ask for help, and make sure that your work environment is safe from hazards. When lifting heavy objects, be sure to keep your head up, bend your knees (not your waist) and lift with your legs, keeping your back straight. Use ergonomic equipment, such as forklifts, dollies, carts, hand trucks or hoists, whenever they are needed. Make sure that you are trained and feel confident before operating equipment or machinery. Additionally, safety equipment such as steel-toe shoes, gloves, hard hats, protective glasses, or goggles should always be worn in compliance your company’s safety guidelines.   

Stretching and Exercises

Stretches – Stretching can help you relax, reduce muscle pain, and even reduce risk on injury.

• Seated Stretches
  • Shoulder rolls and shrugs
  • Neck stretches: Start with head in neutral position, then tilt head so that your right ear goes towards right shoulder. Repeat in left, front, and back directions.
  • Chest stretches: interlace fingers behind your back and lift your sternum
• Standing Stretches
  • Side stretches: extend arms overhead and grasp left wrist with right hand. Engage core and lean to the right to get a good stretch on the left side of your torso. Switch arm placement and repeat on left side for a right-side stretch.

Exercises

• At your desk
  • Leg extensions: While seated, start with your feet planted on the floor, then extend one leg at a time until it is parallel with the floor, bring down to the floor and continue alternating legs.
    • Next level: use ankle weights while performing leg lifts
  • Wall push-ups: Stand facing the wall, about 1 foot away, place your palms on the wall level with your shoulders and allow your body to lean towards the wall, keeping your feet stationary. Push your body back to neutral and repeat.
  • Arm workouts: Find a small-weighted object that is easy to hold, such as a full water bottle, stapler, etc. Perform bicep curls, front raises, and/or overhead presses.
• Around the office
  • Try moving the printer away from your desk, if possible, so that you are walking more throughout the day.
  • Take the long way to the restroom or take your calls standing up or pacing.
  • Park further away from the office or take the stairs instead of the elevator.