Ergonomics is the study of a person’s efficiency in their working environment. A big part of ergonomics involves equipment design. The way we interact with equipment impacts our posture and movement and it is important to make sure our equipment is situated to help reduce operator fatigue and discomfort. For example, sitting or standing with poor posture for long periods of time or doing harsh movements, or incorrect movements repeatedly can result in musculoskeletal disorders such as damaged muscles, tendons, bones, joints, nerves, and more. Carpal tunnel syndrome is one of many such injuries. Below are listed four areas where we can make adjustments to improve our productivity and help prevent injury:
Ergonomics is the study of a person’s efficiency in their working environment. A big part of ergonomics involves equipment design. The way we interact with equipment impacts our posture and movement and it is important to make sure our equipment is situated to help reduce operator fatigue and discomfort. For example, sitting or standing with poor posture for long periods of time or doing harsh movements, or incorrect movements repeatedly can result in musculoskeletal disorders such as damaged muscles, tendons, bones, joints, nerves, and more. Carpal tunnel syndrome is one of many such injuries. Below are listed four areas where we can make adjustments to improve our productivity and help prevent injury:
Adjust Equipment
We can avoid acute and chronic injuries by making simple adjustments to the equipment we interact with. When setting up our workspace, we will want to adjust our desk and equipment in a way that will help us maintain good posture. The screen should be an arm’s length away and the top of the screen should be around eye level. The keyboard should be at a height level with your elbows and placed directly in front of the screen and on the same surface as the mouse. Finally, our chair should be adjusted so our thighs are parallel to the floor. Sometimes having a footrest or computer stand can help if we are too short or too tall to make the existing equipment meet our ergonomic needs.
Use Good Posture
Sitting or standing with proper posture plays a huge role in preventing of chronic pain, especially in the lower back. When sitting in a chair, proper posture includes sitting up straight, shoulders relaxed and back, hips at the back of the chair, feet flat on the floor, and legs uncrossed. When we assume incorrect posture, it can put undue strain on our bodies. For example, for every inch that our head is tilted forward in poor posture, an additional 10 pounds of weight is likely to be felt on the cervical spine.
Take Movement Breaks
It is important to break up long sessions of sitting or standing with movement and jobs that require repetitive movements with moments of relaxation and downtime. There are a variety of strategies for breaking up the day including stretching at our desks, having meetings on the go, taking lunch away from our workstations, walking to talk to someone when they are close by rather than texting, taking the stairs, and having short water or bathroom breaks throughout the day. Sitting too much can lead to obesity, high blood pressure, high blood glucose, and other chronic diseases.
Keep A Clean and Organized Workspace
Keeping our desks and office spaces clean and organized can provide both mental and physical benefits. Removing unnecessary items and making work areas clutter free can improve safety and provide space to move and maintain good posture. Having a clean and organized workspace also helps improve energy levels and decrease stress.
The BYU Risk Management Department offers ergonomic assessments to any department on campus for existing or future work/educational environments. If you have any questions regarding ergonomics, please contact joshua_stanfield@byu.edu in Risk Management. You may also find more information about ergonomics on the risk management’s website.