The Importance of Ergonomics in Your Workspace

More and more of us are spending hours sitting at a desk, whether it's for work, school, or personal projects. We’re often very focused on what we’re doing that we don’t stop to think about how our workspace is affecting our bodies. I know I didn’t, until I started dealing with persistent shoulder pain. That’s when I discovered the importance of ergonomics.

What is Ergonomics

Ergonomics in a nutshell is all about finding ways to make your work environment fit your body and help you work more comfortably. To create a setup that reduces strain on your muscles and joints, so you can work for longer without discomfort or pain.

The Role of Ergonomics in Relieving Pain

When we sit for long periods in awkward positions, we put strain on certain muscles and joints which leads to discomfort and, in some cases, injury. Our setup can force us to hunch forward, which creates tension in our shoulders, neck, and upper back. We might also be holding our arms at awkward angles while typing, and that just makes the strain on our muscles even worse.

Creating an Ergonomic Workspace

1. Choose the Right Chair: It’s important to find a chair that provides adequate support for your
lower back. Your chair should allow your feet to rest flat on the floor, helping to stabilize your
posture. This setup reduces strain on your lower back, legs, and hips, ensuring you maintain
good posture for long periods.

2. Position Your Monitor Correctly: Your monitor should be placed at eye level, so you don’t
have to tilt your head up or down to view the screen. This positioning helps prevent neck and
shoulder strain caused by looking at a screen that’s too high or too low. Your monitor should
also be about an arm’s length away from you, which reduces eye strain while keeping your
head and neck in a neutral, relaxed position.

3. Keep Your Keyboard and Mouse Close: It’s important to keep your keyboard and mouse
within easy reach to avoid unnecessary stretching or straining in your arms and shoulders.
You should also keep your wrists straight and in a neutral position, avoiding excessive
upward or downward bending to reduce the risk of repetitive strain injuries.

4. Set the Right Desk Height: Your desk should be at a height that allows your arms to rest
comfortably while you type. This helps ensure that you don’t have to hunch your shoulders or
stretch your arms too far, which can lead to tension and discomfort.

5. Use a Footrest if Necessary: If your chair is too high for your feet to rest flat on the floor, use
a footrest to support your legs! Keeping your feet flat and supported helps maintain good
posture, reduces pressure on your lower back, and prevents your legs from being improperly
positioned. A footrest can be a simple but effective way to ensure proper alignment,
especially if you can't adjust your chair height.

6. Take Breaks and Move: Sitting in the same position for too long can lead to stiffness, poor
circulation, and even long-term health problems. It’s important to stand up, stretch, and move
around every 30 minutes to give your body a break!

Prioritizing Your Well-Being

The more we learn about ergonomics, the more we realize it’s not just about being comfortable in the moment. It’s about protecting our bodies in the long run. Ergonomics covers everything — posture, seating, how high our monitor is, and even the way we position our keyboards and mice. All of these factors can really impact our physical health, especially when we’re stuck in the same position for hours on end.

Chiropractors can help educate you on ergonomics by assessing your posture and workspace setup, offering personalized advice to prevent pain and discomfort. Don’t wait for the pain to start before you take action. Your body is your most important tool, so treat it with the care it deserves. Book an appointment today with Dr. David Tam to see one if you experience persistent pain from long hours of sitting or poor posture.

References

Grace Medical Chiro. (2024a, July 11). Workplace Wellness: Chiropractic Care and Ergonomics.

https://gracemedicalchiro.com/prevent-work-related-injuries-chiropractic-care/

Workplace ergonomics: How chiropractic care can help prevent injury. Eastside Ideal Health.

(2024, August 24).

https://www.eastsideidealhealth.com/workplace-ergonomics-how-chiropractic-care-can-h

elp-prevent-injury/

Improving posture and ergonomics with Chiro: Debole chiro. Debole Chiropractic. (2024, July

29).

https://debolechiro.com/blog/improving-posture-and-ergonomics-with-chiropractic-care/