We’re often told to sit up straight, type with our feet flat against the floor and keep our shoulders relaxed. Thanks to the field of ergonomics, these tips—and plenty of others—help us keep our bones and joints healthy while on the job.
Ergonomics is the study of the way the human body interacts with its environment. Ergonomists look at how to fit work to people, as opposed to having people warp themselves to fit their work.
Ergonomics provides guidelines that help prevent a number of common workplace issues, including pain in the neck, back and shoulders, carpal tunnel syndrome and poor posture. Ergonomics considers any physical, sensory or even social stress a work setup may have on employees.
How to make sure you’re “ergo” at every type of work
Here are some of professional ergonomist and occupational therapist Matt Gereghty’s top tips for being more “ergo” at specific types of jobs.
If you’re at a desk …
- Ensure that the top of your computer screen is at the height of your eyes, whether you use a standing desk or a traditional one.
- To optimize your back posture, sit as far back in your chair as possible.
- Try to maintain a 90-degree bend in your knees and elbows.
- Make sure that you’re never resting your wrists on the corners of a table or on your keyboard.
- Position your arm rests so that they support your arms with your shoulders in a low and relaxed position.
- If using a standing desk, try to keep your shoulders low and relaxed.
- Stand, walk around or stretch every 30 minutes.
If you’re on your feet …
- Keep loads close to your body. The farther away a load is from your body, the heavier it feels.
- Use a pressure-relief mat for added comfort and support.
- Make sure you’re wearing a supportive pair of shoes.
- Use a footrest or any surface 8 to 12 in (20 to 30 cm) tall. It will allow you to lift one leg at a time and will give you a much needed change in posture.
- Mix in some sitting in with the standing. It’s all about switching up your positions.
If you’re operating a vehicle …
- Take breaks from driving by getting out and walking around. If you can do so in a group, the more the merrier!
- Check that your shoulders are not hunched up around your ears, but are instead low, relaxed and level. One shoulder shouldn’t be higher than the other.
- Try to keep your neck straight. Many people have a tendency to lurch their neck forward as they drive.
- Your lumbar area should be well supported, either by your car’s seat or with an external lumbar pillow (a rolled towel works too).
Remember that no matter the industry, ergonomics applies.
