The importance of proper workplace ergonomics

Ergonomics is about creating a workspace that is comfortable, efficient and safe. With a few simple adjustments to your current setup, you can improve your home office or workplace ergonomics and prevent injuries.

However, if you do get injured, it's important to know when to seek treatment.

Home ergonomics: In the office and beyond

Creating a comfortable and efficient environment at home is crucial, especially if you're working remotely.

"A proper home office setup begins with selecting the right furniture. Your desk and chair should be at a height that allows your elbows to rest comfortably at a 90-degree angle while typing," says William Burkett, Jr., OTRL, an Occupational Therapist at Main Line Health. "Your feet should be flat on the floor or on a footrest to keep your body aligned with your knees slightly below hip level. This will help prevent strain."

Your computer screen should be at eye level and about an arm's length away to minimize glare and avoid eye strain. Be sure to keep your keyboard close enough that you can type with your wrists straight and your hands slightly below elbow level.

Ergonomics in the workplace

Your desk should be set up in a way that promotes health and productivity. While you may have less control at the office, there are things you can do to improve your workspace.

"Start by adjusting your chair and desk to fit your body. Your chair should support your lower back and your desk should be at a height that allows for relaxed shoulders and straight wrists while typing," says William. "If your feet don't touch the ground, consider using a footrest to maintain proper posture."

Also, don't forget the importance of taking breaks. Incorporate regular stretching into your day to relieve tension and prevent stiffness — simple movements, like shoulder rolls or wrist stretches, can do wonders for your comfort levels.

If you're lucky enough to have a standing desk, remember to alternate between sitting and standing to avoid fatigue. When standing, keep your weight evenly distributed between both feet and ensure your screen is at eye level. Proper posture is key — engage your core and avoid locking your knees. Wearing supportive footwear is also crucial to reduce strain on your feet and lower back.

Knowing when to seek treatment

Following these ergonomic tips can help you stay healthy and prevent injuries, while also helping you be more productive at work. However, despite our best efforts to maintain proper ergonomics, we might still experience discomfort or pain. And when you do, it's important to know when it's time to seek professional help to prevent symptoms from worsening.

"Listen to your body and don't ignore any discomfort or pain in your neck, back or wrists," says William. "These signs could indicate problems with your workspace or habits. If you have tension headaches or numbness in your hands, it's time to make changes to your setup."

If pain or discomfort starts to affect your daily life, it's time to see a healthcare provider. Difficulty with everyday tasks or limited movement are signs that you should seek medical help sooner rather than later.

To ease ergonomic-related discomfort, physical therapy and occupational therapy can reduce pain, strengthen muscles, increase flexibility and assist with proper ergonomic setup.

Depending on the location and severity of your pain, one treatment option may be more suitable than another. That's why it's important to talk to a healthcare professional to figure out which treatment is best for you.

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