Ergonomics

What Is Ergonomics?

Ergonomics is the science of designing workspaces and activities to fit the person, reducing strain and preventing injury. For people with chronic pain, proper ergonomics can help reduce pain triggers, minimize strain on vulnerable areas, and allow longer, more comfortable activity.¹

Computer Workstation Setup²

Chair

Feet flat on floor (or footrest)
Knees at about 90 degrees
Good lumbar support
Armrests at elbow height
Adjustable height

Monitor

Top of screen at eye level
About arm's length away
Reduce glare
Consider larger font size

Keyboard and Mouse

Elbows at 90-degree angle
Wrists neutral (not bent up or down)
Mouse close to keyboard
Consider ergonomic keyboard/mouse

Movement at Work³

Take breaks every 30-60 minutes
Stand and stretch
Change positions frequently
Consider sit-stand desk
Walk during phone calls

Home Ergonomics

Kitchen

Store frequently used items at waist height
Use reaching tools
Sit while prepping food
Ergonomic kitchen tools

Bedroom

Supportive mattress
Proper pillow height
Easy to get in/out of bed

Bathroom

Grab bars if needed
Non-slip mats
Shower chair or bench
Long-handled tools

Lifting and Carrying

Bend at knees, not waist
Keep load close to body
Avoid twisting while lifting
Push rather than pull when possible
Ask for help with heavy items

Driving

Adjust seat for good back support
Take breaks on long drives
Use lumbar support
Mirrors adjusted to minimize turning

Getting Professional Help

Occupational therapist
Ergonomic consultant
Physical therapist
Workplace ergonomic assessment

References

Robertson MM, Huang YH, O'Neill MJ, Schleifer LM. Flexible workspace design and ergonomics training: impacts on the psychosocial work environment, musculoskeletal health, and work effectiveness. Appl Ergon. 2008;39(4):482-494.
Occupational Safety and Health Administration. Computer Workstations eTool. https://www.osha.gov/etools/computer-workstations
Hedge A. Ergonomic workplace design for health, wellness, and productivity. CRC Press; 2016.