Ergonomics is a science of fitting the job or task at hand, with the worker’s mental and physical capabilities. It focuses on proactively designing work stations to improve comfort, decrease work-related conditions, increase efficiency, productivity, and overall well-being.

Most adults spend more than 50% of their waking hours sitting – whether it is in the car/ transit commuting to and from work, and screen time on smartphones and computers. Point is–most of us sit a lot.

Long hours of sitting and screen time can be a factor in causing the following conditions:

  • Chronic neck pain
  • Back pain
  • Shoulder pain
  • Headaches
  • Carpal tunnel syndrome
  • Overuse injuries

Here are 4 ErgoTips in celebration of Ergo month!

ErgoTip #1: Take necessary stretch breaks. Stretching out the neck, arms, shoulders, back, and legs to relax your muscles, minimize awkward postures, and be more mindful about your body position.

ErgoTip #2: Take a walk every 30 minutes to an hour. Get your blood flowing to feel more energized, creative, inspired, and productive.

ErgoTip #3: Personalize your workstation by setting up equipment that fits you. For example:

  • Adjust the top of your monitor at eye-level.
  • Relaxed shoulders, forearms parallel to the floor.
  • Wrist 90 degrees to the mouse/ keyboard
  • Back rest supporting lower back
  • Adjustable chair
  • A couple inches between the back of the knees and the chair
  • Thighs parallel to the floor
  • Feet rested on floor or footstool
  • Using a sit-stand desk

ErgoTip #4: Add some greenery to your workspace. Most shades of green lead to the feeling of increase in focus, well-being, and relaxed. Succulents and cacti are great options for low maintenance plants at your work station.

Along with these ErgoTips, the therapists at Elite Physio can further go into details about your work station set up, body positioning with your type of work, proper core exercises and answer any other questions that you may have regarding ergonomics or any pain or discomfort that you are currently experiencing due to your workplace set-up.