3 Ways To Improve Your Ergonomics at Work
What is Ergonomics?
Ergonomics is the process of designing and setting up your work station in order to maximize efficiency and comfort. Ergonomics can be applied to any work environment, or any environment for that matter. When most of us hear the word “ergonomics” we think of desk jobs and improving posture at work. This is because most people in today’s society spend a large portion of their day sitting at a desk. If you have a desk job, you can probably relate to the never-ending aches and pains that come along with prolonged sitting. Your shoulders and upper back may start to ache, you feel tight in your hips and low back, and you may even experience more frequent headaches due to the stress placed on your neck muscles.
The good news is that there are things you can do to help reduce, manage, and even prevent these aches and pains. Here are 3 simple things you can implement TODAY to help improve your ergonomics at work.
Three Ways to Improve Workplace Ergonomics
- Set your work station up properly. Many offices these days hire professionals to come in and perform an ergonomic assessment of their workstations. Ask you employer or supervisor if this is a service they offer or would consider offering. There are many physical therapists who do ergonomics assessments and can help you set your work station up properly for you. This can help place your body in an optimal position and minimize the stress of prolonged sitting. Without performing an individualized ergonomics assessment, there are still ways you can start to improve your work station. Here are a couple key things to look for:
- Computer monitor height: Ideally, the top of your monitor should be set at about eye level.
- Keyboard height: This is a bit more difficult to give a general rule because it depends on your desk height and chair height. Your elbows should have about a 70 degree bend to them when your hands are on the keyboard. You may need to alter your desk and/or chair height to achieve this.
- Seat height: Be sure that your chair is high enough that your hip joint is a bit above your knee joint. Some people prefer a slightly lower seat where their thighs are parallel, but your hips should not be lower than you knees. Your feet should be able to rest flat on the floor.
- Sit to stand desk: Invest in a height-adjustable desk! These are awesome! As mentioned above, remaining in one position for a prolonged period of time is what is going to lead to aches and pains. Changing back and forth from sitting to standing throughout the day can help prevent this. There are also many other benefits to a height adjustable desk that you can read about here. If you are considering purchasing a height-adjustable desk to improve your ergonomics, you can find some brands that we recommend here.
- Take breaks. The best thing you can do for your body is reduce the amount of time spent in one position. Your joints are meant to move. That’s how they get nutrients and rid of waste products. Try starting by taking just a short 1-2 minute break every 30-60 minutes to allow your joints to move and your muscle to reset. If you can, maybe go for a quick lap around the office. If not, even standing up and stretching out for a minute is better than continuing to sit. Get up and move!
- Make a quick exercise routine for work. Invest in a resistance band or something similar that you can keep at your desk. There are endless possibilities of simple desk exercises you can do at work. Find a few exercises or stretches that you like and try to do them 2-3 times per day at work. Exercising not only helps with loosening up your muscles, there’s also plenty of research to show that it helps to improve brain function and attention as well. Here’s an exercise routine that we’ve created for the desk worker.
One thing that cannot be overemphasized in today’s society is the importance or proper ergonomics in the workplace. Keep in mind, everyone is different and there is no one-size-fits-all approach when it comes to setting up your work station. I would recommend working with a physical therapist or other ergonomics specialist to create a work station that meets your individual needs.
If you’re experiencing pain while you’re at work, a physical therapist can help. We help people get rid of their neck, shoulder, hip, and low back pain everyday. Come in for a free consultation or evaluation and we would be happy to help you out!