Ergonomics is the science of designing and arranging workplaces to fit the individual needs of the worker. The goal of ergonomic interventions is to ensure that the workstation promotes safe, efficient, and comfortable working conditions. Workstation ergonomics are particularly important in jobs that require prolonged sitting, repetitive movements, or frequent manual tasks, as these conditions can contribute to musculoskeletal injuries and other health issues.
Common signs and symptoms of poor workplace ergonomics include neck, shoulder, and back pain, often caused by improper posture or workstation setup, as well as wrist and hand pain from repetitive tasks like typing. Eye strain, headaches, and general discomfort or fatigue may also occur due to prolonged sitting or incorrect monitor positioning. In some cases, workers may experience numbness or tingling due to compressed nerves or poor circulation, which can develop into more serious conditions like repetitive strain injuries if left unaddressed.
Management
Addressing workplace ergonomic issues requires a multi-faceted approach that focuses on preventing injury, managing symptoms, and promoting recovery. Below are common treatment and intervention strategies:
1. Workstation Adjustments
- Chair: The chair should be height-adjustable, with good lumbar support to encourage proper posture. The worker’s feet should be flat on the floor or supported by a footrest, with knees at a 90-degree angle.
- Desk: The desk should allow the worker to sit comfortably with forearms parallel to the floor and wrists in a neutral position.
- Monitor: The top of the computer monitor should be at or slightly below eye level to avoid neck strain. The monitor should also be positioned at a comfortable viewing distance, typically about an arm’s length away.
- Keyboard and Mouse: These should be placed at a height that allows the arms to remain relaxed at the sides, with elbows at a 90-degree angle. A wrist rest can be used to maintain neutral wrist positioning.
2. Movement and Stretching
Encouraging regular movement throughout the workday is critical for reducing ergonomic strain. Workers should aim to stand up and stretch every 30 minutes to avoid muscle stiffness and improve circulation. Exercises targeting the neck, shoulders, back, and wrists can help alleviate tension and reduce the risk of injury.
3. Equipment Modifications
In some cases, ergonomic equipment, such as adjustable chairs, standing desks, or ergonomic keyboards, may be necessary to reduce injury risk. These tools help ensure proper posture and allow for more comfortable and efficient movements throughout the workday.
4. Physiotherapy
Physiotherapy is an essential component of ergonomic injury prevention and management. A physiotherapist can assess the individual’s work habits, posture, and specific complaints, and provide tailored exercises to correct muscular imbalances and improve joint mobility. Physiotherapy also focuses on relieving pain and promoting healing for existing conditions.
5. Ergonomic Assessments
A professional ergonomic assessment evaluates the worker’s current workstation and posture. The goal of the assessment is to identify potential risks and recommend adjustments or equipment that can reduce injury risk and improve comfort. In Australia, workplace health and safety standards often require employers to provide ergonomic assessments, particularly for employees who spend long periods at a desk.
Our physiotherapists at Peak Physio have extensive experience in ergonomics and are experts in injury
prevention. While some treat ergonomics as a box-ticking exercise, we believe it is one of the most important investments a business can make in their employees’ health. We have practitioners available with over 10 years of corporate health consulting experience, so you know you’ll be getting the highest level of service.
Learn more about our Ergonomic Assessments in Newcastle, Hunter & Central Coast regions.
6. Lifestyle Modifications
Adopting healthier habits, such as regular exercise, staying hydrated, and managing stress, can complement ergonomic improvements in the workplace. Ensuring that muscles remain strong and flexible reduces the overall risk of musculoskeletal injuries.
7. Education and Training
Proper training on workplace ergonomics can empower employees to make the right adjustments and maintain good habits. Education should include posture correction, the importance of regular breaks, and guidance on using ergonomic tools effectively.
Information is provided for education purposes only. Always consult your physiotherapist or other health professional.