Workplace Ergonomics: A Physiotherapist’s Guide to Preventing Injuries

In today’s work environment, many spend hours at their desk, often in static postures that can take a toll on their bodies. This can lead to musculoskeletal disorders, impacting employee health, well-being, and productivity. In this case, ergonomics plays a role in preventing these injuries and promoting a healthier, more comfortable workplace. This blog delves into the principles of ergonomics, highlighting common workplace risk factors and providing practical tips to create a more ergonomic workspace.

What is Ergonomics?

Ergonomics[1] is the science of designing and arranging workplaces, tools, and equipment to fit the worker’s needs. It’s about creating a harmonious relationship between people and their work environment, ensuring comfort, safety, and efficiency.

In the workplace, ergonomics focuses on preventing musculoskeletal disorders (MSDs)[2], which are injuries or pain in the body’s joints, ligaments, muscles, nerves, tendons, and structures that support limbs, neck, and back. These disorders often arise from repetitive strain, awkward postures, and prolonged static positions.

Employers can create a workspace that minimises these risk factors and promotes employee well-being by applying ergonomic principles. As a result, this can lead to:

• Increased comfort
• Improved productivity
• Reduced risk of injuries
• Improved employee morale

Common Workplace Ergonomic Risk Factors

Many factors within a work environment can contribute to musculoskeletal discomfort and injuries. Identifying these risk factors is the first step towards creating a safer and healthier workspace. Here are some common culprits:

• Prolonged sitting or standing
• Repetitive movements
• Awkward postures
• Heavy lifting
• Poorly designed workstations

Ergonomic Tips for the Workplace

Creating an ergonomic workstation is crucial for preventing injuries and promoting well-being in the workplace. Here’s how you can improve your workplace ergonomics:

• Chair and Desk Setup: Choose a chair that provides adequate lumbar support and adjust its height so your feet rest flat on the floor with your thighs parallel to the ground. Ensure your desk height allows your elbows to bend at a 90-degree angle while typing, with your wrists straight and forearms parallel to the desk.

• Monitor Placement: Position your monitor directly in front of you, about an arm’s length away, with the top of the screen at or slightly below eye level. This helps prevent neck strain and eye fatigue.

• Keyboard and Mouse Positioning: Keep your keyboard and mouse close to your body, ensuring your elbows remain close to your sides and your wrists are straight. Consider using a wrist rest during breaks to minimise pressure on your wrists.

• Lighting and Ventilation: To avoid eye strain, ensure adequate lighting, adjust your workstation to minimise glare on your screen, and maintain good ventilation to ensure a comfortable temperature and fresh air circulation.

• Take Breaks and Move: Even with an ergonomic workstation, prolonged static postures can be detrimental. Take short breaks every 30 minutes to stand up, stretch, and move around. Consider incorporating a standing desk or adjustable workstation to vary your posture throughout the day.