Office Ergonomics
WHY ARE OFFICE ERGONOMICS IMPORTANT?
Not all workplace injuries are due to a traumatic injury. We often think of common work injuries like low back pain from heavy lifting or maybe a leg injury from a fall. However, one of the more common injuries for office workers comes from ergonomic dysfunction. Ergonomic injuries can be equally painful, but they often develop more gradually. Typical causes for ergonomic dysfunction often involve lack of movement and poor postures.
Lack of movement is one of the larger causes of ergonomic dysfunction, because not moving puts constant stress on the same part of your body for a long time. Lack of movement can cause decreased bloodflow, increased muscle tension, and pain in regions of the body that are under constant stress. Studies on office workers have shown that one of the biggest factors in ergonomic pain is how frequently the office worker changes positions.
Poor posture can also lead to pain. Certain postures can put increased stress on certain parts of the body like the neck, low back, or shoulders. Staying in these positions for a long time can cause pain to develop in these areas.
In this blog, I want to teach you about four main issues that lead to ergonomic pain, and I want to show you how to do a self-assessment of your home office ergonomics.
THE FOUR COMMON ERGONOMIC DYSFUNCTIONS
The four primary causes of ergonomic pain for office workers are (1) lack of movement, (2) forward head posture, (3) reaching, and (4) poor chair support:
1. Lack of Movement
As mentioned before, remaining in one position for extended periods puts prolonged stress on certain body parts that can become painful over time. Even with sitting in an “ideal” upright position, you still will have constant load on certain parts of your body. You will feel much better if you can change your position frequently to distribute load and pressure to different parts of your body. There is no one ideal posture. Remember: “your next posture is your best posture.”
2. Forward Head Posture
This occurs when the head juts forward relative to the shoulders, commonly caused by looking down at a laptop or leaning forward to read small text on your screen. This posture significantly increases stress on the neck and shoulders, contributing to discomfort and muscle imbalances in these areas.
3. Reaching
Reaching with your elbows away from your side for a keyboard or mouse places excessive strain on the neck and shoulders. It’s okay to briefly reach for objects you need, but you want your default position to be with your elbows resting at your side (or on an armrest). If you have to constantly reach for your keyboard or mouse, you will start to feel some pain in your neck and shoulders.
4. Poor Chair Support
Getting the proper chair support can help with low back pain, and it can also improve the position of your upper body when you sit. A good chair should naturally hold your body in the right position. If you find yourself constantly slouching and having to correct this, your chair may not be fitting you correctly. A properly adjusted chair should help hold your body in the right position without you having to work to maintain this position.
FIXES FOR COMMON ERGONOMIC DYSFUNCTIONS
Once you have identified an ergonomic dysfunction in your home office, see if you can figure out how to fix it. Here are a few ideas on how to address each of the four ergonomic dysfunctions:
1. Lack of Movement
Solution: Change positions frequently, especially if you notice you are getting sore. Sit-stand desks are recommended, and you should spend time alternating between both sitting and standing (don’t stand the whole time either). Also practice taking micro breaks which can be 1-2 minutes to get a glass of water or do some quick stretching. If you don’t independently remember to change positions you can use a timer or install an app on your phone to remind you to change positions.
2. Forward Head Posture
Solution: If you are in a forward head position frequently, see if you can identify why you are having to lean forward. Is your screen too low? The top of your monitor should be at the level of your forehead. Is the screen too hard to see? Your screen might be too small or too far away. Also, make sure you aren’t having any issues with your vision that would affect your ability to see the screen.
3. Reaching
Solution: If you are reaching for the keyboard and mouse, see if you can bring your keyboard and mouse closer to the edge of the desk or scoot your chair closer under the desk. If this doesn’t fix the problem, you may need to get a keyboard tray for your desk. Using your chair’s elbow rests is also helpful in alleviating some of the stress on your shoulders.
4. Poor Chair Support
Solution: A good chair should support your lower body and help hold your torso in the right position. There are two main issues to fix if you don’t have good support from your chair. The first is to make sure that the chair has adequate lumbar support. Basically the curvature of the chair should match the natural curvature of your low back. Don’t use too much or too little, but whatever feels right. The second issue is actually your hip angle. Most people incorrectly assume that sitting at a 90 degree hip angle is best, but sitting with a larger hip angle helps reduce pressure on your low back, and it is better for your posture. Try a chair that lets you sit reclined (with your trunk tilted back slightly), or in a decline (upright torso but with your knees lower than your hips).
TEST YOUR ERGONOMIC SETUP
One of the best ways to assess your ergonomics is to take a time-lapse video. Prop your cell phone up facing you, and then use the time-lapse function on your camera to take a video of yourself while you work. You want to capture at least an hour or longer. How do you look? You may start in a good posture, but see if you can identify dysfunctional patterns emerging over the course of an hour. Are you changing positions? Do you notice yourself frequently in a forward head position, reaching, or in a slouched position due to poor chair support. If you identify any of these dysfunctions, you may have found an issue you need to fix.
If you want help fixing this, reach out to us. For issues with ergonomic dysfunction you can email questions by using the Contact Form. Most medical insurance also covers treatment for ergonomic pain. We can do an assessment of your office ergonomics and give you customized recommendations on improvements to make. We can also give you a customized physical therapy rehab plan to help eliminate any aches and pains that you have from your home office. Just remember: work doesn’t have to be a pain in the neck. Getting the right home office setup is the first step to living a healthier, pain-free life
References:
De Carvalho D, Grondin D, Callaghan J. The impact of office chair features on lumbar lordosis, intervertebral joint and sacral tilt angles: a radiographic assessment. Ergonomics. 2017; 60(10):1393-1404.
Nachemson ALF. Towards a Better Understanding of Low-Back Pain: A Review of the Mechanics of the Lumbar Disc. Rheumatology. 1975; 14(3):129-143.
Womersly L, May S. Sitting Posture of Subjects With Postural Bachache. Journal of Manipulative and Physiological Therapeutics. 2006; 29(3):213-218.
Yasukouchi A, Isayama T. The Relationships between Lumbar Curves, Pelvic Tilt, and Joint Mobilities in Different Sitting Postures in Young Adult Males. Applied Human Science. 1995; 14(1):15-21.
