7 Easy and Effective Ways to Improve Workplace Ergonomics

Workplace injuries are not limited to falls and accidents. Sitting and staring at the computer screen for long periods of time can equally injure the musculoskeletal system of your body. The lack of physical movement during work can cause a wide range of health problems such as neck pain, backache, shoulder stiffness, postural problems, etc. According to physiotherapists in Brampton, practising healthy workplace ergonomics can help workers prevent a slew of musculoskeletal disorders. From the height of your chair to the way you sit, every little thing makes a difference to your overall health.

What Exactly is Workplace Ergonomics?

Workplace ergonomics is the science of establishing an environment that promotes overall well-being and provides optimal productivity. The goal here is to arrange and adjust all the equipment such as computers, chairs, keyboards and other furniture in a way that prevents musculoskeletal disorders among the workers. 

The key aspects of workplace ergonomics are:

• Posture- It should promote a neutral body posture. 
• Workspace layout– It should ensure the correct positioning of all furniture, computers and other accessories.
• Repetitive motions– It also includes identifying and reducing repetitive tasks such as typing for long periods of time.
• Tools and equipment- It encourages the use of ergonomically designed tools and accessories like sit-stand desks, ergonomic keyboards, etc.

It may take some time to apply the right ergonomic principles and implement them on a daily basis. But, once you get familiar with it, you can prevent serious physical health problems easily. 

How to Improve Workplace Ergonomics?

There are three types of ergonomics that you can consider that make a workplace suitable for workers. Cognitive ergonomics deals with mental support while organizational ergonomics is about having healthy policies and structures. This blog will discuss 7 tips to improve physical ergonomics which deals with the musculoskeletal disorders associated with the workplace. 

Let’s begin. 

Get a chair that supports your spine

First things first, posture is everything when it comes to workplace ergonomics. The furniture such as chairs and desks along with equipment such as computers and keyboards should allow you to have a relaxed posture.

Similarly, chairs should be adjustable to your body proportions. It should provide you with proper lumbar support without disrupting the natural curve of your spine. 

Adjust your chair’s height in such a way that both your feet can touch the ground. You can also use a footrest to keep the thighs parallel to the floor. Keep your elbows close to your body and relax your shoulders while working on computers. 

Reposition your desks

The desk should create enough comfortable space for your legs and feet. It is even better if you can adjust the height of your desks so you don’t have to slouch your back or bend your head to look at computer screens. Adjust the height of the desk in such a way that you don’t have to strain to see the screens. 

The space beneath the desk is equally important. Make sure you can stretch and move your legs comfortably under the desk. Avoid cluttering the area underneath desks.

Keep keyboards and mouse closer to you

Position the mouse and keyboards in such a way that you can keep your elbows at a 90-degree angle. Keep the wrists straight. 

It is important to keep both keyboards and mouse within your easy reach lest it can cause shoulder strain. Keep the upper arms close to your body while typing on a keyboard. You can also use keyboard shortcuts to reduce the extended use of the mouse. Use the mouse with both hands alternatively by keeping it on either side of the keyboard to prevent excessive stress on a particular hand. 

Correct your posture

Workplace ergonomics plays an integral role in manipulating your posture and movement. The right ergonomics allow you to adopt a healthy posture while a poor setup can cause adverse effects on the spine. 

It is a common scenario where desk job workers slouch while working on computers. This slouching disrupts the natural S-shaped curve of your spine. It exerts an abnormal pressure on the associated muscles, joints and ligaments. Eventually, people complain of backache, neck pain, wrist pain, shoulder stiffness and more. 

Physiotherapists help people regain an optimal posture through exercises and posture correction training. It is hard to adapt to a new posture when your brain has already become “comfortable” with the slouching position. But, this is where the role of physical therapy comes into play. The therapists help you practise good posture habits whether you are sitting, standing or working. 

Learn proper lifting techniques

Lifting is a strenuous task. You may be at higher risk of injuries if your job involves lifting heavy equipment. You should go through proper training to learn the technique of lifting without hurting yourself. 

People often tend to use their back muscles to lift a heavy object. Instead, you should use your large, strong leg muscles to lift the object. 

Get close to the object as you are lifting it up while maintaining the natural curves of your back. The closer proximity puts less stress on your lower back. 

Relax your eyes

Do you spend several hours staring at computers or laptops? Then you are at a higher risk of eye strain. The blue light from the screen strain the eyes and cause fatigue. You can try wearing glasses that filter out the blue screen light and keep your eyes healthy. Reduce your screen time to protect your eyes for a long period of time. 

Keep the monitor at eye level so you can look straight and get the work done. If possible, position the monitor at right angles to a window to reduce the glare. Adjust the lighting of the room so you can look at the screen directly without straining your eyes.

Take regular breaks

Physiotherapists suggest you shouldn’t work constantly for long hours. This stressful work environment strains your muscles, stiffens your joints and exhausts your mind. 

Take short, regular breaks to unwind the pressure and regain work with a fresh mind. Get up and move around during those breaks instead of working in the same position for a long period of time. 

Do You Want to Create an Ergonomic Work Environment?

Ergonomics is all about understanding how humans interact with other elements of a system (in this case, it’s workplace). Whether it’s a keyboard or a chair, one must know how to use them in a way that optimizes their overall well-being and system performance. The above-mentioned tips help you create an ergonomic work environment which keeps you healthy and focused. However, you can also talk to nearby physiotherapists to learn posture correction techniques and avoid ergonomic hazards at workplaces.

admin

See Full Bio