Workplace Ergonomics is often overlooked when assessing potential hazards, as injuries caused by poor ergonomic practices are usually less visible than those from falls or exposure to chemicals. However, they can be just as damaging over time. Understanding how ergonomics can be applied in the workplace is essential to preventing these injuries. By identifying and addressing ergonomic risks, employers can create safer, more comfortable environments that support employee well-being and productivity.
Why Office Ergonomics is important
The ultimate goal of practicing good ergonomics in the workplace is to reduce the risk of musculoskeletal disorders (MSDs). MSDs include carpal tunnel syndrome, tendonitis, strained muscles, and ruptured discs, just to name a few. MSDs resulting from poorly designed work stations can lead to reduced productivity, missed time, loss of income, increased insurance claims, and pain and suffering.
To reduce the risk of MSDs, practice good ergonomics in your organization.
How can Ergonomics be applied in the workplace?
1. Practice Good Posture
Good posture is about more than finding a comfortable position to work in, or what “feels right.” Especially when you consider that some positions, while comfortable for the worker, may not be ergonomically correct.
2. Change up your movement
Repeating the same movement continuously through the day can cause strains. If it is possible to alternate tasks, it is advisable to do so. If job rotation or alternating tasks throughout the shift is unrealistic, be sure to incorporate several rest breaks. Stretch during breaks, or do simple exercises to keep your muscles and tendons from becoming tense or strained.
3. Lift with your knees
Be sure that if your job involves lifting, that you are trained in manual material handling, and that you practice proper lifting techniques. Never lift with the muscles in your back. Lift with your knees.
4. Get a good chair
If you sit at desk all or most of the day, you need an ergonomic chair that has various settings for a variety of seated postures. The best chairs have adjustable height, arm rest, lumbar support, and seat pan depth settings. If your feet don’t reach the floor, a foot rest should be used in conjunction with the chair, and remember: it doesn’t matter how well the chair is adjusted if you do not sit in it properly! Standard chairs — even the best ones — may not work for team members with certain disabilities, so be sure to make accommodations for people who require them.
5. Make your computer work for you
Your computer station needs to work for you. Your keyboard and mouse should be at the same level, with the weight of your arms supported by the armrests of the chair. The keyboard and mouse should also be positioned so that your wrists remain straight. If you need to look at documents as you type, ensure that you have a document holder. All other required tools, such as staplers, pens or pencils, and your phone, should be within reach. If you use the phone frequently, opt for a headset over cradling the phone between your ear and shoulder.
6. Look after your eyes
Eye strain is common for people who spend a lot of their day looking at computer monitors. Adjust your monitor so that it is at eye level when sitting straight in your chair. Ensure that you look at it directly, and that it’s not angled. If you have a window, place the monitor at a right angle to it to reduce glare.
7. Practice the 20-20-20 rule
Staring at a screen for long periods can lead to digital eye strain, causing discomfort, blurred vision, and headaches. To give your eyes a break, follow the 20-20-20 Rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
This simple habit helps relax the eye muscles, reduce fatigue, and encourage regular blinking, which keeps your eyes hydrated. It’s a quick and easy way to protect your vision and support better focus throughout the day.
OSG can Help
OSG offers a course in ergonomic hazard evaluation. By the end of the course, participants are able to:
- Understand ergonomic principles and basic risk factors
- Utilize and apply the “Workplace Athletic Rules” to identify postural concerns
- Complete an audit to identify, then evaluate, potential ergonomic concerns
- Brainstorm and evaluate the effectiveness of risk mitigation/elimination solutions
- Review new designs and equipment using an “Ergo Eye”
- Apply advanced evaluation tools (RULA and Snook tables)
OSG also offers several online safety training courses that cover ergonomic hazards:
We also offer a variety of consulting and course customization services. Contact us to learn more!