Do you suffer from persistent backaches, shoulder and neck cramps, or a stiff wrist? Your workplace ergonomic setup, or lack thereof, may be the cause of your agony.
So what exactly is “ergonomics”? Ergonomics is a design philosophy that aims to create workspaces or products that accommodate the people who use them, thereby resulting in improved safety, well-being, comfort, and productivity.
Look around your current workspace and you may notice several items that are designed with ergonomics in mind. From your chair with a contoured back to your work desk that has a toggle to adjust its height, these features work together to create a workspace that is customisable to your unique physical needs.
As workplaces and spaces have evolved in recent times with some workers transiting to a hybrid work model, the focus on workplace ergonomics has never been more important.
A good setup of workplace ergonomics is integral to long-term physical health.
“Proper workplace ergonomics can help reduce work-related injuries and the risk of musculoskeletal disorders such as back pain, wrist pain and repetitive stress injuries, as well as other health issues related to poor posture,” explains Yang Zixian, Senior Principal Occupational Therapist, Department of Occupational Therapy, Sengkang General Hospital.
If ignored or left untreated, these disorders and injuries can lead to debilitating pain that will negatively impact mobility and quality of life.
While good workplace ergonomics appears to primarily have health-related benefits, Ms Yang contends that its positive effects have a much further reach.
“When workstations are designed to support good health and comfort, workers are less likely to develop health issues that require time off work. This, in return, benefits employers through increased productivity, reduced compensation claims and healthcare costs,” highlights Ms Yang. “Employers who prioritise workers’ health and comfort are also generally more attractive to potential employees. This contributes to better employee retention rates and makes future recruitment efforts more successful.”
A major obstacle to designing ergonomically sound workspaces is the misconception that it requires fancy equipment with expensive start-up costs.
Due to this perception, not many workplaces consider ergonomics as a part of basic workspace design. This often results in employers retrofitting the work environment only after a worker is injured or has health issues.
But a smaller budget need not be a constraint when it comes to good workplace ergonomics, points out Ms Yang. In fact, she advocates for small adjustments as these can result in noticeable differences.
Ms Yang suggests making simple tweaks such as adjusting work chair heights, purchasing additional back supports for chairs, or introducing a footrest.
Laptop users should not use the laptop keyboard to type as it would increase strain in their wrists. They should use an external set of keyboard and mouse with a laptop stand. “If you are working on your laptops for prolonged periods, you should consider connecting your devices to an external monitor and using external computer accessories (keyboard and mouse) instead,” says Ms Yang.
“You may also choose to use laptop stands to prop up the laptops such that the top of the screen is at your eye level,” suggests Ms Yang, who adds that an external set of accessories (keyboard and mouse) should also be used with a laptop stand. Doing so will help alleviate stress-related injuries from hunched shoulders to strained eyesight.
A good investment for any workspace is a work chair designed with good ergonomic principles. Such chairs need not be expensive. She recommends looking out for chairs that provide sufficient lower back support while allowing the user to sit back in a slightly reclined manner. “The chair should also allow the user to adjust the chair height sufficiently and have armrests that either swing away or are able to be lowered so as to clear the table height,” says Ms Yang.
With the rise in home-based workplaces due to hybrid work arrangements, adjustable standing desks look to be the next popular office equipment. Users of such desks should adjust their postures from time to time to ensure they do not remain in a static position for extended periods.
“While working in a standing position, one should also pay attention to one’s standing posture so as not to overstress the low back and lower limbs in the process,” she adds.
At a loss on how to properly adjust your workplace to enjoy better ergonomics? Here are general suggestions on how to make your workspace more comfortable.
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