At work, we don’t always think about how we sit, type, or look at a screen until our body reminds us with aches and pains. From stiff necks to aching wrists, spending hours at a desk can take a toll if your workstation isn’t properly set up. Making minor but intentional adjustments to your workspace can go a long way in reducing strain, preventing injury, and enhancing your overall comfort throughout the day.

Orlin & Cohen’s occupational therapist, Briana Ardolino, is here with a full rundown of workplace ergonomics, including the most common injuries and tips to set yourself up for success.

What is workplace ergonomics?

Definition of Ergonomics in the Workplace

Workplace ergonomics is all about designing a workstation to the specific needs of your body. It’s the science behind arranging your desk, chair, and screens to help reduce strain on your body. With many of us spending long hours sitting at a computer, even minor adjustments to posture and positioning can significantly reduce the risk of pain and long-term injury.

Why They’re Important for Long-term Health

While ergonomics may sound like a buzzword, it’s actually one of the simplest ways to protect the health of your musculoskeletal system. Poor setup and posture can lead to repetitive stress injuries, chronic pain, and even long-term conditions that can affect your quality of life. Taking the time to make your workstation more supportive helps keep you healthy while boosting productivity and overall mood.

Common Injuries from Poor Workplace Ergonomics

Carpal Tunnel

Carpal tunnel syndrome is one of the most common workplace injuries. It develops when the median nerve in your wrist is compressed, often due to repetitive movements like typing or improper wrist positioning. Common symptoms include tingling, pain, or numbness in the thumb, index finger, and middle finger. Keeping your wrists neutral, avoiding constant pressure from wrist rests, and using supportive tools, such as nighttime braces, can help reduce symptoms and flare-ups.

Tendonitis

Tendonitis is inflammation of the tendons, often in the forearm, elbow, or shoulder, and is frequently a result of poor posture. When your chair, desk, and computer are not properly aligned, your tendons are forced to work harder, which can lead to irritation or pain. Taking regular breaks to stretch and strengthen muscles is key to preventing overuse injuries.

Low Back Pain

Sitting for hours in a poorly designed chair can lead to lower back pain. Without proper lumbar support, your spine is forced into awkward positions that strain muscles and ligaments. Over time, this can lead to stiffness, weakness, and ongoing discomfort. A supportive chair that promotes spinal alignment, combined with core strengthening exercises, can make a significant difference.

Rotator Cuff Injuries

The rotator cuff is a group of muscles and tendons that keep your shoulder stable. These tissues are vulnerable to injury when you repeatedly reach for objects on your desk. Over time, this repetitive strain can lead to inflammation, tears, and significant shoulder pain. Minimizing the need to reach by keeping essential items close and using a headset for calls can help prevent this type of injury.

Workplace Desk Ergonomics Guidelines

Monitor Setup

Your monitor should be positioned about arm’s length away and level with your eyes. This setup prevents neck pain and reduces eye fatigue. Adjusting the screen brightness to match the surrounding light can also help prevent headaches. If you work off a laptop, using an external keyboard, mouse, and a laptop stand will mimic a desktop setup and reduce strain.

Keyboard & Mouse Positioning

Your keyboard and mouse should allow your elbows to bend at a comfortable 90 degrees or slightly more, with your arms close to your sides.

Ergonomic Chair Setup

A good chair provides lumbar support and allows your feet to rest flat on the floor. If they don’t reach, a footrest will help keep your thighs parallel to the ground. Armrests should be adjusted so your elbows rest gently while your shoulders stay relaxed. The easy adjustments can go a long way in reducing stress on your back and shoulders.

Additional Workplace Ergonomics Best Practices

Beyond your desk setup, there are daily habits that can help you maintain your health. The 20/20/20 rule is a simple way to reduce eye strain; every 20 minutes, look at something 20 feet away for 20 seconds. Keep frequently used items within easy reach to avoid twisting or leaning. Consider using a standing desk if you struggle with neck, back, or shoulder pain.

Remember, while working from the couch or bed can be tempting, these positions offer little support and can often lead to new issues.

When to Seek Professional Help

Even with the best setup, pain can sometimes develop. If you notice persistent discomfort in your wrists, shoulders, neck, or back, don’t ignore it. At Orlin & Cohen, our team of fellowship-trained orthopedic specialists is here to help you address workplace injuries and get you back to pain-free living.

Schedule an appointment today and take the first step toward feeling better at work and beyond.