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Workplace Ergonomics

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Workplace Ergonomics

Workplace Ergonomics
Sep 16, 2019
Ergonomics

Tips and techniques for a pain-free work station.

Proper ergonomics in the workplace can make a big difference when it comes to long term injuries or chronic pain. A standard 40 hour work week accounts for nearly 25% of your entire week, so spending those hours in a damaging position can have a major impact on your health.

SOME COMMON ERGONOMIC INJURIES INCLUDE:

  • Back pain: Can be caused by poor posture while working or long periods of inactivity
  • Bursitis: Inflammation of the fluid-filled pads (bursae) that cushion joints
  • Carpal tunnel: Feeling of numbness, tingling or weakness caused by pressure on the median nerve
  • Ganglion cysts: Non-cancerous lumps most commonly developing along tendons or joints of the wrist or hand
  • Impingement: Shoulder pain caused by a tendon rubbing on a shoulder blade
  • Muscle strain: Often results from staying in one position too long or from repetitive movements
  • Tendinitis: Inflammation or irritation of a tendon causing pain and tenderness around a joint
  • Vision problems: Difficulties focusing and eye alignment can result in eyestrain or headaches during computer work

PROPER DESK ERGONOMICS

Proper desk ergonomics can go a long way in preventing injury, mild discomfort and chronic pain. Here is a simple checklist to help you audit your desk space and make improvements for function and comfort:

  • Chair: Choose a chair that supports your spinal curves. Adjust the height of your chair so your feet rest flat on the floor or footrest and thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with relaxed shoulders.
  • Footrest: If your chair is too high to rest your feet flat on the floor, use a footrest.
  • Keyboard and mouse: Place your mouse within easy reach on the same surface as the keyboard. Keep your wrists straight, your upper arms close to your body and your hands at or slightly below the level of your elbows.
  • Telephone: Place your phone on speaker or use a headset rather than cradling the phone between your head and neck.
  • Desk: Make sure there’s clearance for your knees, thighs and feet under the desk. If your desk has a hard edge, pad the edge or use a wrist rest.
  • Monitor: Place the monitor directly in front of you, about an arms’ length away. The top of the screen should be at or slightly below eye level. If too low, prop with books or if too high, raise seat. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1-2 inches for more comfortable viewing. Place your monitor so the brightest light source is to the side.

SIGNS & SYMPTOM OF ERGONOMIC INJURY

Ergonomic issues can be corrected when symptoms are caught early to prevent a long term injury. Here are some signs and symptoms to watch for that may mean you need some ergonomic adjustments:

  • Pain/discomfort, usually in the wrist, fingers, shoulders or back
  • Tingling or numbness, usually in the hands or fingers
  • Swelling/stiffness
  • Weakness
  • Extremities turning white or feeling cold
  • Muscle tightness/cramping
  • Decreased coordination
  • Loss of range of motion
  • Discomfort with certain movements

To schedule an ergonomic assessment, contact your local Renue Physical Therapy clinic – click here to view a list of locations.

Ergonomics