Ergonomics

Posted August 4, 2025

Ergonomics is the science of designing the workplace to fit the worker, rather than forcing the worker to fit the workplace. Poor ergonomics can lead to musculoskeletal disorders (MSDs) such as carpal tunnel syndrome, back pain, and tendonitis. By making small adjustments to your workspace and habits, you can significantly reduce your risk of injury.

For Desk and Computer Workers

Proper Posture is Key:

Chair: Adjust your chair so your feet are flat on the floor (or on a footrest) and your knees are at about a 90-degree angle. Your hips should be at or slightly higher than your knees.
Back Support: Use the chair’s lumbar support to fill the natural curve of your lower back. Sit back in your chair to keep your spine aligned.
Shoulders: Keep your shoulders relaxed and your elbows close to your body, bent at a 90-degree angle.

Monitor Placement:

Height: The top of your monitor should be at or slightly below eye level. This prevents you from tilting your head up or down, which can strain your neck.
Distance: Position the monitor about an arm’s length away from you.

Keyboard and Mouse:

Alignment: Keep your keyboard and mouse at the same height, and keep your wrists straight. Your hands should be in a neutral position, not bent up, down, or to the side.
Proximity: Place your keyboard and mouse close to you to avoid overreaching, which can strain your shoulders.

Take Frequent Breaks:

The 20-20-20 Rule: To prevent eye strain, every 20 minutes, look at something 20 feet away for at least 20 seconds.
Move and Stretch: Don’t sit in the same position all day. Stand up, stretch, and walk around for a few minutes every 45-60 minutes to improve circulation and reduce muscle fatigue.

For Physical and Manual Labor

Safe Lifting Techniques:

Squat, Don’t Bend: When lifting, bend at your knees and hips, not your back. Keep your back straight.
Keep it Close: Hold the object as close to your body as possible to reduce strain on your back.
Lift with Your Legs: Use your leg muscles to power the lift, not your back.

Avoid Repetitive and Awkward Postures:

Rotate Tasks: If possible, rotate between different tasks to avoid repeating the same motion for extended periods.
Adjust Your Workstation: Use adjustable equipment and tools that fit your body and the task. For example, use a cart to move heavy items instead of carrying them.
Mind Your Body: Be aware of your posture and movements. If you feel discomfort or pain, stop and assess the task. Report any issues to your supervisor.

The key takeaway for any safety tip on ergonomics is that prevention is key. By being mindful of your body, adjusting your workspace, and taking regular breaks, you can significantly reduce your risk of developing a painful and debilitating injury.

Weekly Safety Challenge:

Evaluating and improving employee ergonomics is crucial for preventing injuries and ensuring a safe workplace. Take a moment to evaluate your team’s workstations. Are they set up with the proper equipment to promote good posture? Have you discussed safe lifting practices to prevent injuries?