Everything you need to know about ergonomics
Ergonomics is an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely. In a work setting, that means arranging your tools and workstation so your body can work with less strain.
In modern office ergonomics, the focus is on the full setup: tables, chairs, screens, keyboards, mice, and the way you move through the day. When those pieces are poorly arranged, the same muscles and tendons are stressed again and again, which can take a toll on your health.
Key Takeaways
- Ergonomics is about safer design: The goal is to fit the work to the person, not the other way around.
- Office ergonomics affects health: Poor workstation setup can contribute to pain in the wrists, shoulders, neck, arms, and hands.
- Repetition matters: Repeated work in awkward positions can strain muscles, tendons, and joints over time.
- Preventive action helps: Better posture, better equipment, and regular movement breaks can reduce strain.
- Small fixes add up: Chair height, desk height, mouse choice, and keyboard position can make a meaningful difference.
What Is Ergonomics?
Fundamentally, ergonomics is about preventing injuries caused by work and by the environment in which the work is performed. More specifically, it focuses on preventing injuries and strains caused by inappropriate working positions and repetitive muscle work.
Repetitive motions are especially important because monotonous work can strain the body when it is done without the right equipment or with an improper setup. That is why ergonomics covers more than posture alone. It includes how your tools are arranged and how your workspace supports your movements.
Ergonomics can be thought of as work design and how we implement our work setups. It can be everything from lifting technique to the equipment we use to prevent work from causing damage.
For a practical look at how poor setup can affect the body, you can also read our guide to mouse arm and repetitive strain injuries.
Why Is Ergonomics Important?
Repetitive work strains the same tendons and muscles over and over. When we go through a full working day stressing the same muscles and then repeat this every day each week, it will ultimately take a toll on our health. This is especially true if the stress occurs in an odd position that is not natural or appropriate for the human body.
In offices across the country, workers deal with pain in the shoulders, neck, arms, and hands due to poor ergonomics related to screen work. For employees who work in an office, it is typically the working position and use of mouse and keyboard which, through repetitive work, can stress the body and cause issues in the back, neck, shoulders, arms, hands, and fingers.
Good ergonomics is also good work design. If the setup helps you stay comfortable and reduces strain, it supports both health and productivity.
Which Ailments Are Caused by Poor Ergonomics?
The conditions connected to poor ergonomics are related to the body’s stress. The working tasks and positions you repeat during the day are vital to your overall health because they shape your ergonomic challenges.
Ailments caused by poor ergonomics can be different, but they often involve muscle and joint injuries alongside tendon and nerve pain. Some of the most common conditions are:
- RSI / mouse arm – congestion of the hand, wrist, forearm, and shoulder
- Finger and wrist pains – congestion and arthritis
- Tendon disorders – including tendonitis and tenosynovitis
- Tennis elbow – inflammation in the elbow tendon
- Carpal tunnel syndrome – pinched nerve in the wrist
For office workers, computer mouse use is one of the most common triggers. Mouse-related injuries can cause pain in the hand, wrist, forearm, and shoulders. They are commonly referred to as a mouse arm, a computer-related RSI.
Mouse arm occurs through prolonged, repetitive computer work, which requires the wrist to be kept in a fixed, unnatural position. It can be related to precision work, such as graphic design, but it can occur across many different tasks. If your mouse does not fit your hand well, you may use too much force when clicking or scrolling.
If you want to reduce that strain, read our guide on how to reduce pain with an ergonomic mouse.
Tendon Ailments
Tendons connect muscle and bone. When you experience pain in the wrists or forearms while working, it can be related to tendon inflammation. Tendonitis and tenosynovitis are both common examples. Tendinitis is inflammation of a tendon, while tenosynovitis is inflammation in the sheath around a tendon.
Treating tendon ailments usually requires keeping your wrists steady and reducing strain. A support bandage or wrist splint can be useful, and in some cases painkillers or anti-inflammatory medicine may help with the early stages.
How to Prevent Congestion
Many ailments can be caused by repetitive daily work, which is why it is essential to be aware of how to avoid straining muscles, tendons, and joints.
In general, there are three areas to focus on:
- Varied working positions
- Ergonomic equipment
- Physical exercises
Varied Working Positions
The most critical factor in keeping your body healthy is to change working positions during the day. This helps ensure that you do not experience repeated strains over time, even if your equipment is not perfect.
Five Tips to a Healthier and More Productive Workday
- Listen to your body: Be aware of your posture and how your body moves so you can maintain a good and varied working position.
- Adjust your workstation: Make sure your arms are relaxed, your chair supports you, and your desk is at the correct height.
- Be natural: Keep your wrists in a natural position without unnatural angles when typing or using your mouse.
- Use shortcuts: Practice keyboard shortcuts to reduce strain from mouse use and create variation in your work.
- Take a break: Take a five-minute break every hour so your body can relax and reset.
Ergonomic Equipment
Proper hand positioning on both the keyboard and mouse is vital. The physical aspects of your workstation directly affect your body, which is why it is essential to design your space correctly.
Specially designed equipment, such as an ergonomic mouse, can play a major role in counteracting and avoiding physical conditions. An adjustable keyboard can also help when it is set up according to your individual needs.
Physical Exercises
You can improve your odds against physical strains by doing a few simple exercises during the day. These exercises stretch the muscles and tendons while providing a break from repetitive motions. For more ideas, see our guide to exercises that can prevent and relieve RSI.
Frequently Asked Questions About Ergonomics
What is office ergonomics?
Office ergonomics is the foundation for your working position. Since we spend countless hours every day in front of a screen, our positioning matters a great deal to our health and well-being.
Can poor ergonomics cause chronic problems?
Yes. Inappropriate and unnatural working positions can create congestion in the wrists, shoulders, and neck, leading to both passing and chronic disorders.
How do I start improving my workstation?
Start with the basics: chair height, desk height, screen position, keyboard placement, and mouse placement. Then add movement breaks and ergonomic equipment if you need more support.
The good thing is that you can do a lot through exercises, behavior change, and equipment upgrades to secure a better workstation and avoid congestion. On this page we go through everything you need to know about ergonomics at work.